Week Commencing 09012017

Monday 9th

10*1 snatch @60kg

10*1 C&J @80kg

5*2 Front squat – 3*2@90kg, 2*2@95kg

5*5 strict pull ups – postly c2b – focus on aggressive pull down and back of elbows.

Tuesday 10th

10* 400m row

Go every 3 mins.

3* max effort TTB (go every 3 mins immediately following the rowing)

21

16

11

5*112 feet farmers walk with 2*32kb kettlebells

Wednesday 11th

Rest day

Thursday 12th

Ice cream maker and front leaver practice and coaching

  • Skin the cat
  • Ring kipping
  • Ice cream makers
  • Front lever scales – in crunch – legs wide – legs together and straight (actual front lever – no where near this!)

WOD

5 rounds for time

25 American swings @32kg

50 Double Unders

11:21.

Friday 13th

5*3 back squat @110

3*3 long pause back squat – 1*80, 2@90

5*5 pull up – high, chest or shoulders to bar – aggressive elbows down and back

5*5 barbell row – 5*5@80

5*5 bench press – 1*5*70, 4*5@80 (ran out of time..)

Saturday 14th

10*2 length sled push max effort

1@80

6@100

2@110

1@130

Sunday 15th

What did we do Sunday?

 – This is why you should record your training straight away folks!

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