Week Commencing 15052017

Unusual week as we had a 2 day team competition in the lake district Saturday / Sunday.  This was great fun, called ‘District L’, I can highly recommend it if they run it again in the future!  Definitely made a change to lift atlas stones and race paddle boards etc.  Constantly varied and fun training! 🙂

Monday 15th

Scale the heights workout 3

220 KB swings for time.

6 wall balls every time you stop swinging.

Completed unbroken

5:45

Tuesday 16th

5*10 back squat @90kg

3 rounds for time

10 power clean

10 front squat

10 push jerk

50 DUs

@60kg

11:35

Wednesday 17th

Rest day

Thursday 18th

Travel to Lake district.

Friday 19th

Active recovery type day

Longish walk in the hills and mobility

Saturday 20th

District L team comp day 1

6 person team comp workouts 1-4 today

Workout 1

0-4 mins – Team farmer carry remaining time – synchro pull ups

4-8 mins – Team farmer carry remaining time – synchro toes to bar

8-12 mins – Team farmer carry remaining time – rope climbs

Workout 2

For time with weighted ‘sausage’

50 squats

10 synchro burpees

40 Deadlifts

10 synchro burpees

30 shoulder to overhead

10 synchro burpees

20 thrusters

10 synchro burpees

Workout 3

0-6 minutes – Atlas stone to shoulder – 1RM

6-12 minutes – syncro stone to shoulder reps*weight

Workout 4

Trail run ~3 miles

Sunday 21st

District L team comp day 2

6 person team comp workouts 5-7 today

Workout 5

2 person paddleboard sprints

Workout 6

AMRAP 10

1 length sled drag

5 sled deadlifts

1 length sled drag

6 bar overs

Workout 7

AMRAP 10

10 tyre flips

20 burpees box tyre jumps

30 tyre shoulder to overhead

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