Week Commencing 10102016

Monday 10th

 

Ill…  Man flu

 

30 mins steady pace airdyne

772 cals

 

 

Tuesday 11th

2)

EMOM 18

 

1)

20 Wall Balls@unbroken load

 

2)

10 Box jumps

10KB SDHP

 

Rest 4

 

EMOM 18

1)

200m Run

 

2)

5 Power snatch

10 T2B

 

Wednesday 12th

 

2)

EMOM 12

 

0-3 mins

3 C+J@65%  – 65kg

 

4-6mins

2 C+J@75%  – 75kg

 

7-9mins

1 C+J@85%  – 80kg

 

10-12mins

3 C+J@70%  – 70kg

 

*Allow athletes to drop the barbell between the reps on each minute.

 

3)

For time

75 Push press@35/25  – 40

50 KB Swings@24/16  – 32

25 OHS@35/25  – 40

6:42

*16 min cap

 

500m row – 1:55

2K row – 7:32

 

GHD

10 back raises – 10kg plate

10 sit ups

10 leg raises

5 rounds

 

 

Thursday 13th

 

Rest day, mobility

 

Friday 14th

 

Friday

 

Snatch warm up

Snatch, hang snatch

4*50kg

3*55kg

3*57.5kg

3*60kg

 

Snatch

3*62.5kg

 

3)

16.5 repeat

 

21-18-15-12-9-6-3 reps for time of:

Thrusters

Burpees

 

Men use 42.5kg

11:33

 

Saturday 15th

 

CF level 2!

Movement and coaching practice

Mini 10 min WOD of med ball cleans and muscle up practice

 

Sunday 15th

 

CF level 2

Movement and coaching practice

 

5*3 touch and go power snatch

45-50-55-60-62kg

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