Week Commencing 17102016

Monday 17th

 

1RM back squat

Warm up, then

5@60

5@80

3@100

2@110

1@115

1@120

1@125

Fail 132.5

 

2@115

2@115

1@115

 

2*3@100 – focus on speed!

 

WOD 3minutes work, 1 minute rest – 3 rounds (9 min total work)

3 power clean @ 60

6 press up

9 squat

 

Total – 270 (15 rounds)

 

Tuesday 18th

 

4 rounds of;

 

400m run

15 T2B

capped at 2:30

 

rest 2:30

 

20 wall balls

15 russian swings

10 box jump overs

capped at 2:30

 

rest 2:30

 

then start again

 

5 rounds (not for time!)

10 GHD sit ups

10 GHD back raises with 10kg plate

10 GHD leg raises

 

5*5 dumbbell shoulder press @ 25kg (each dumbbell)

 

Wednesday 19th

 

Clean EMOM 12

0-2 – 3 C@J @70kg

3-5 – 2 C&J @75kg

6-8 – 1 C&J @81kg

9-11 – 3 C&J @75kg

 

WOD

9 minute AMRAP

15 pull ups

30 goblet squats @24kg

50 Dus

 

3 rounds + 10 reps

 

 

Thursday 20th

 

3 rounds;

100FT suitcase carry left arm @32kg

100FT suitcase carry right arm @32kg

100FT overhead carry left arm @24kg

100FT overhead carry right arm @24kg

50 sit ups

100FT suitcase carry left arm @32kg

100FT suitcase carry right arm @32kg

100FT overhead carry left arm @24kg

100FT overhead carry right arm @24kg

50 lunges

 

Plus

100FT suitcase carry left arm @32kg

100FT suitcase carry right arm @32kg

100FT overhead carry left arm @24kg

100FT overhead carry right arm @24kg

At the end

 

Took  ~30 minutes

 

Then;

 

1km run in weighted vest

30 HSPU (practice kipping)

1km run in weighted vest

30 HSPU (practice kipping)

20:38

 

Friday 21st

Snatch;

High hang

Hang

From floor

Complex, can’t drop the bar during complex

 

50*3

55*3

57.5*1

 

Workout

3 rounds

400m run

21 deadlifts @100kg

42 ab mat sit ups

12:19

 

Saturday 22nd

 

Dus to warm up

 

20 minute EMOM

1 sled push with 130kg on sled

 

First 6 rounds alternated 5 burpees or 5 KB swings as well.  Then just sled push!

 

5 rounds for time

5 burpees

10 American swings @24

3:07

 

Sunday 23rd

REST! – at ISF conference

 

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