Week Commencing 21112016

Monday 21st

 

30 mins steady Airdyne – Active Recovery

 

Tuesday 22nd

 

In 4 mins;

15 GTOH@40

30 med ball cleans

Max effort Dus

 

Rest 3 mins

6 rounds

 

DUs;

1 – 41

2 – 41

3 – 58

4 – 49

5 – 68

6 – 77

 

Strength;

3*5 pull up

3*5 chin up

 

Wednesday 23rd

 

5*5 shoulder press with 24kg kettlebell (5*5 each arm)

5*5 single arm row with 32kg kettlebell

3*5 press up with hill sitting on my back

Mobility

 

Thursday 24th

 

10 rounds 1:1 work:rest

 

200m run

20 jumping lunges

10 burpees

 

Total time (10 10. 10 rest) – 24:52

 

Rest 15 mins

 

10 -1

Hang power clean

Push press / push jerk

@10

 

Each number unbroken e.g. 10 hang power clean and 10 press – one unbroken set.

Rest between sets enough that all 10 sets unbroken.

Time 7:20

 

Friday 25th

 

Rest day

 

Saturday 26th

 

Team WOD – 21:30

 

150 GTOH with plate – 20 / 15

120 plate squats – 20 / 15

90 Burpees to a plate

120 weighted sit ups with plate -10/5

150 OH lunges with plate – 20/15

 

Lifting – snatch ladder to 65

C&J ladder to 2*85

 

Sunday 27th

 

Front squat – 5*3 – 1@90, 4@95

Pause front squat – 5*2@80

 

Barbell row – 5*5.  2*5@80, 3*5@85

 

Bench press 5*70, 4*5@80

 

Shoulder accessories – front, side and rear raises – cable machine @6.75 – 7 reps each movement, 3 sets.

 

Side twists with cable – 3*11@11kg, each side.

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