WORKOUTS of the WEEK 19.08.19

Monday

Week 2/4 deadlift block

General warm up

3min squat mobility

1min normal – 1min close – 1min wide

20 BB back squats

Part A 

Build to a heavy

8 back squats

Part B

For time

15 KBS

15 GHD situps

15 KB deadlifts

15 HSPU

15 ring rows

15 air squats

15 Dball over shoulder

+250m row btw each exercise

*18min cut off

Recovery

KB calf release 30sec/side

Foam roll quads 2min/side

Tuesday

BAREFOOT AWARENESS DAY

General warm up

10 arch lifts

20 slow steps fwd / bwd

10 controlled air squats

20 controlled walking lunges

10 pelvic tilts

5 J-curls

10 spinal waves

5 BB deadlifts

Part A

Build to a heavy

10-8-6-4-2 deadlifts

+15m walking lunge

Specific Warmup

10 WB + 20 DU + 2 MU

Part B – shoes on!

12min AMRAP

30 cal row

50/100 WB

100/150 DU

15/30 RMU

Recovery

2min AMNAP

QLT pose 1min/side

Standing fwd fold stretch 1min/side

Wednesday

General warm up

20 wrist mobilisers

20 BB jerk drives

20 dowel external rotations

10 BB strict press

Part A

EMOM for 4min

1 jerk drive + 1 push jerk

EMOM for 4min

3 push jerk

EMOM for 4min

1 split jerk

Specific Warmup

20 BB OHS

Part B

For time

7 hang power clean

5 OHS

400m row

7 OHS

5 hang power clean

400m row

*9min cut off. F [30-50] M [40-70]

Recovery

BB smash quads 2min/side

BB smash upper traps 1min/side

Thursday

General warm up

Banded shoulder warmup

10 pull aparts + 10 diagonal pull aparts 

+ 10 passovers + 10 diagonal passovers 

10 calf raises

3 strict pullups

10 air squats

3 box jumps

Part A

3 RFT

20 box jumps

10 pullups

*6min cut off

Running warmup

Butt kicks + frankenstines + toe points

Part B

1:1 running intervals *Row options available OF COURSE! 😛

1x 800m run 

1x 600m run

3x 400m run

3x 200m run

Recovery

Rig calf stretch 1min/side x2

Downward dog 1min/side

Friday

General warm up

Team Dball challenge

20 ankle mobilisers

20 crucifix stretches

20 hip mobilisers

20 banded goodmornings

Part A

For quality

60 BB goodmornings

20 pistols

60 BB calf raises

10 wall walks

60 hip thrusts [40-60kg]

Specific Warmup

10 air squats + 10 light DB thrusters

Part B 

21-15-9

DB thrusters

Burpee over DB

*1/3 tyre flips after each round

*12min cut off. F [10-22.5] M [15-27.5]

Recovery

AMNAP 3min

Trigger glutes 1min/side

Trigger hamstrings 1min/side

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