Workouts for the Week 26.08.18

Monday

Warmup

Supported squat 1min

Pigeon stretch 1min/side

Supported squat 1min

2 rounds

10 duck walks

10 bear crawls

10 banded passovers

10 banded ankle mobility

 

Part A

5 sets of 5 @80%

Back squats

Part B

3min AMRAP

10cal

12 WB

15 TTB

*2min REST

4min AMRAP

10cal

12 WB

10 front squat @15/35 30/50

*2min REST

5min AMRAP

10cal

12 WB

10 push jerk @15/35 30/50

 

Tuesday

Warmup

Foam roll quads 1min/side

3 rounds

10 banded goodmornings

10 back extensions

10 light KBS

 

Part A

4 sets of 3 @90%

Deadlifts

2 sets of 2 @90% of snatch

Snatch pulls

Part B

4 RFT

15 Situps

12 Power snatch @15/30 30/45

50 DU

Wednesday

Warmup
3 rounds

2 laps banded vibrations
10 ring row
10 air squat

30sec active hang

10 banded hollow pulldowns

Accumulate 1min in:

L hang

High ring support

 

Part A

4 sets of 8
Pull ups (slow eccentric)

Strict HSPU

Part B

15min AMRAP

30 ground to overhead @15/35 30/50

20 DB walking lunges

5 Bar muscle ups / CTB

 

Thursday

Warmup

2 rounds
15 WB
12 banded passovers
10 OH plate lunges

5 pushups
5min Basketball burpees

 

Part A

3 sets of 20

Heavy DB by-side step ups

*Practice box jump rebound between sets

Part B

3 Rounds

1min row

1min pushups

1min shuttle run

1min dips (ring/bench/bar)

1min DB power snatch

1min REST

Part C

Tabata

KBS (heavy)

Burpees

 

Friday

Warmup

2 rounds
1min supported squat
10 air squats

10 DU
10 BB behind head press
2 laps banded vibrations

 

Part A

5 sets of complex

*building weight

3 Hang squat cleans + 1 jerk

Part B

10min AMRAP

@20/35 40/50

3 Thruster

3 CTB

30 DU

6 Thruster

6 CTB

30 DU

9 Thruster

9 CTB

30 DU

12 Thruster

12 CTB

30 DU

 

Saturday

Warmup

2 rounds

5 pullups

10 glute bridges

10 banded goodmornings

10 DB press

15 banded passovers

Workout
*30min cut off

Partnered

400m KB carry (KB)

3 Rounds

40 deadlifts

30 hang power cleans

20 push jerks

@25/50 45/65

400m KB carry (KB)

2 Rounds

40 deadlifts

30 hang power cleans

20 push jerks

400m KB carry (KB)

1 Rounds

40 deadlifts

30 hang power cleans

20 push jerks

Finisher

Max meters- unbroken handstand walk

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