WORKOUTS of the WEEK 21.10.19

QUOTE OF THE WEEK

“I only compete against three people. Who I was yesterday. Who I am today and who I want to be tomorrow.” — Jessi Kuhlman

Monday

General warm up

‘To the window’ challenge (2min)

Banded shoulder warmup

2 rounds

30sec HS hold

10 shoulder taps in wall walk

10 wrist mobilisers

Part A

4 rounds

30sec HS hold on rig/freestand

Max floor L hold

5x HS walk to wall attempts

Specific warm up 

Running warmup + 2 pistols 

+ 5 BB C&J + 5 BB push press + 5 snatch

Part B

Buy in

20 clean & jerks

Into

6 RFT

200m run

6 pistols

6 push press

STOP at 16min – 30sec REST

Into

Max snatches in 30sec

Recovery

3min AMRAP

Trigger upper traps 1min/side

Trigger front shoulder 1min/side

Tuesday

General warm up

Spiderman lunge 30sec/side

10 pushups

20 air squats

20 single leg calf raises

20 dowel external rotations

10 ring dips

10 BB front squats

Part A

0-10min

Increasing weight over sets

20-15-10-5

Front squats

12-18min

Every 2min

8 ring dips + 35 DU / 70 singles

Specific warm up

3min muscle up skill

Part B

3 rounds

5/10 BMU

250m row

*3min REST

3 rounds

15/20 pushups

250m row

*16min cut off

Recovery

Floor chest stretch in crucifix stretch 1min/side

Trigger chest 1min/side

Wednesday

General warm up

Mini handball tournament

12 lunges

20 crab walks (fwd/bwd)

20 crab walks (sides)

12 KB single leg deadlifts

Part A

For quality

40 deadlifts

40 hip thrusts

40 walking lunges

40 cal bike (arms only) 

40 floor back extension

40 BB calf raises

*Sx 60/80 Rx 80/100

Specific warm up

5 DB thrusters + 5 DB push press 

+ 5 DB push jerk

Part B

For time

10 single DB thrusters / each

10/12 burpees

10 single DB push press / each

10/12 burpees

10 single DB push jerk / each

10/12 burpees

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

Recovery

3min AMNAP

Trigger lower back 1min/side

Thursday

General warm up

Team HS challenge (2min)

2 rounds

1min HS hold

1 lap HS around the box

10 active hangs

Part A

1-2-3…-10

Box HS complex

[Pike shoulder taps + pike pushup + decline pushup]

Strict TTB

Part B

In 14min, perform

Buy in

30 WB

30 box jumps

Into

AMRAP of:

3 power snatch

3 OHS

500m run

*F[25-45] M[40-60]

Recovery

Couch stretch 1min/side

Rig stretch calves 1min/side

Friday

General warm up

2 rounds

5 High hang hold + squat clean

5 Hang hold + squat clean

5 Hold at mid shin + squat clean

5 plyo ground-to-squat

3 rounds of first complex

Part A

Every 90sec x5

Build to a heavy complex

1 high hang squat clean +

1 hang squat clean +

1 squat clean

*2min REST

Every 90sec x5

Build to a heavy

1 squat clean + 1 front squat

Specific Warmup

5 kipping swings + 3 TTB

+ 5 KBS + 100m row (fast)

Part B

For time

4 rounds

8/12 TTB

12 KBS

Straight into

2km row

*18min cut off. F[12-24] M[16-32]

Recovery

AMNAP 2min

Barbell smash quads 2min/side

Saturday

To be determined after 20.3 🙂

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