Week Commencing 07112016

Monday 7th

Laying floor until 11pm…

Tuesday 8th

Clean and jerk EMOM

0-5 mins – 2 c+j@70% – 65kg

6-8 mins – 1 c+j@80% – 75kg

9-12 mins – 1 c+j@90% – 81kg

13 min – 1 c+j@ 83kg

14 min – 1 c+j @ 86kg

15 min 1 c+j@ 88kg

16 and 17 91kg attempts, both fail

5 c+j @80kg

Then

12 min EMOM

  1. 5 DL@100 + 20 air squats
  2. Run 200M

REST 3 mins

12 min EMOM

  1. 20 wall balls (all unbroken, 1 round, 16, rest 20)
  2. 10 press ups + 10 TTB – unbroken

REST 3 mins

12 min EMOM

  1. Row 250m (dropped 130m total across 6 rounds)
  2. 10-12 russian swings@32 + 6 C2B (did 4-5 attempts each round)

Wednesday 9th

Work up to heavy single Front Squat; – 105KG

3*5 reps @ 80kg

Push press

5@60kg

4*5@70kg

Airdyne – 20 mins

Thursday 10th

5 rounds of; (40 minutes)

45 seconds – Burpee box overs

15 seconds rest

45 seconds – Row

15 seconds rest

45 seconds – KB swings@20 (russian)

15 seconds rest

45 seconds – 25m shuttle runs

15 seconds rest

45 seconds – lunges

15 seconds rest

5mins rest

AMRAP 10

10 defecit HSPU – 6″deficit

20 cal row

30 pistols

  • 2+31 (1 pistol of third round)

4*10

GHD site up

GHD back raises @10kg

GHD leg raises

3*10 strict pull ups

Friday 11th

Rest / floor utility room

Saturday 12th

Snatch – lots of warm up with bar

Snatch + hang snatch – 2@30, 2@40, 4@50, 2@55, 1@60

Snatch;

6@60

4@65

1@67.5

1@70

1@72.5 (PB!!!)

Fail 75

3@60 (focus on even faster)

Glute bridges

5@70

5@80

3*5@90

Shoulder accessory work

2*

7 lateral, front, rear raises

7 IYT

@6kg dumbells

Sunday 13th

Kalsu

100 thrusters @60

5 burpees EMOM until thrusters done

17:39 !!!

4*10 strict pull ups

First 5 or 6 c2b, rest normal

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