Week Commencing 11092016

Sunday 11th

5*2 Front Squat @90

15 mins clean tekkers, not heavy.  Focus on controlling the bar onto the shoulders

3*3 bench press @90

 

WOD

60 tyre flips @80

50 dumbbell snatch @28

50 burpees

50 cal row

15:35

 

 

Monday 12th

 

Every 2:30

1 Snatch Pull

1 Hang Snatch

1 Full snatch

 

2@55

2@57.5

5@60

 

2)

AMRAP 7

10 OHS@45

10 Box jumps  – onto a lifting bench

 

5 rounds + 15 reps

 

3*500m, 1 min rest all sub 1:50

 

 

Tuesday 13th

 

1)

4 rounds of:

 

Every 4 mins

 

Run 400m

25 Thrutsers@42.5/30

  • Completed all reps / rounds

 

Then

 

4 rounds of:

 

Every 4 mins x 4 Row 400m

20 Pull ups

3 Wall Walks

 

2 rounds – row + 10-15 c2b

1 round – row + 20 pull ups

Last round – row + 20 pull ups + all the 12 wall walks

 

Rest 10 mins

50 T2B

 

 

Wednesday 14th

 

Back squat 4*6@70%

= 1*6@90

3*6@95

 

 

Thurs and Fri – REST

 

Sat – London Throwdown

 

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