Workouts for the Week 26.11.18

Monday

Warmup

Tabata

Hollow hold – V up

Superman – Back extensions

3 rounds

20 bear crawls

12 slow KB single leg deadlifts

10 banded lat pullbacks

8 WB

 

Part A

5-5-4-4-3-3-3

Deadlifts

*Increase weight across sets and continue to maintain good technique.

Part B

“Karen”

For time

150 WB

*This workout is designed for speed. Try breaking regularly to maintain a fast pace through. Some can perform these WB unbroken. 12min cut off

Recovery

Abdominal stretch, foam roll quads, trigger ball hamstrings

 

Tuesday

Warmup

1min hamstring stretch / ea

1min hip flexor stretch / ea

2 rounds

10 banded pull aparts

5 ring rows

10 air squats

5 cal

10 KBS

 

Part A

5 sets of 5

Strict pullups

Kipping pullups

TTB

*Aim to stay on the bar for the duration of the whole set – you may have to minimise reps to achieve this. Challenge yourself.

Part B

15min AMRAP

20 HSPU

30 KBS

20 cal

*This workout is designed to be broken up – choose a maintainable rep scheme and a pace that allows you to keep moving for the duration of the workout. The main focus will be on the hip thrust to save your shoulders.

Recovery

Trigger ball back of shoulder, trigger chest, banded lat stretch, foam roll lats

 

Wednesday

Warmup

2 rounds

20 calf raises

10 DB thrusters

10 OH plate walking lunges

5 ring dips

2 rounds

Agility ladder;

Dbl foot jump – high knees, in/out side step

 

Part A

EMOM 5

5 Power cleans

EMOM 5

10cal

10 burpees

EMOM 5

1 complex:

Power snatch – hang power snatch – hang squat snatch

*Increase weight across sets. Focus on skill and technique. 2min transition btw EMOMs.

Part B

3 RFT

7 Clean @25/30 35/50

7 Push press @25/30 35/50

14 Lateral BB double-foot jumps

*This workout is designed to be quick – choose a weight that allows these reps to be unbroken. 8min cut off

Recovery

Rig calf stretch, rig chest stretch, trigger ball hamstrings

 

Wednesday WEIGHTLIFTING

Hang Power Snatch + Hang Snatch: (2+1) x 3, (1+1) x 3

Power Clean from Mid Knee + Jerk + Behind the Neck Jerk (1+1+1) x 4

Muscle Snatch: 3,3,2,2,1

Low Bar Back Squats: 5,3,1,5,3,1,10, 8

In between squat sets of bar squats perform single leg DB Deadlifts x 5 each leg and Seated Single Arm DB Press x 5 each arm

 

Thursday

Warmup

Trigger ball hip flex 1min/side (FRONT)

Trigger ball hip flex 1min/side (BACK)

4min Basketball burpees

2 rounds

8 plate glute bridges

8 DB step ups

8 strict pullups

20 DU

 

Part A

4 sets of 20

Hip thrusts

*Increase weight across sets.

Part B

2 RFT

15 burpee box jump over

10 CTB

2RFT

15 box jump over (no burpee)

10 TTB

2RFT

15 rebound box jump (same side)

10 pullup

*Running clock – allow 2min REST btw each different workout. 18min cut off

Recovery

Trigger ball glutes, foam roll lats, trigger calves, rig stretch calves

 

Friday

Warmup

2 rounds

20 calf pumps

30sec supported squat

10 banded shoulder twists

 

Part A

Build to a heavy 2

OHS

*Increase weight across sets

Part B

EMOM 10

Odd: 12/15 cal

Even: 20 sit-ups / 15 GHD

*This workout is will accumulate alot of work in a short amount of time. Choose a maintainable number of reps on your first 2min.

Pump up finisher

3 rounds

10 DB bicep curls

12 banded tricep pushdowns

Recovery

Abdominal stretch, trigger hip flexor, couch stretch

Saturday

Warmup

Team row calorie challenge – first to 150cal

2 rounds

5 strict pullups

2 burpees

10 calf raises

10 air squats

5 pushups

Workout

Teams of 3

3 RFT

200m run / 250m row (EACH)
100 Thrusters @25/30 35/50
200m run / 250m row (EACH)

100 Burpee over bar
200m run / 250m row (EACH)

100 Pullups

*30min cut off

Recovery

Rig calf stretch, foam roll lats, couch stretch

 

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.