WORKOUTS of the WEEK 17.06.19

Week 1/4 of our squat cycle

Monday

General warm up

2 rounds

30sec supported squat

30sec banded spiderman lunge

Hip warmup

20 side walks + 20 fwd/bwd walks + 20 air squats + 20 lunges

30 BB back squats

Part A

Build to 1RM

Back squat

Specific Warm up

10 BB hang power cleans + 20 BB elbow raises

Part B

For Time

27-21-18-15-9

Hang power clean

Burpees

*16min cut off. F [35-45] M [40-60]

Recovery

Barbell smash quads 1min/side

Trigger forearms 30sec /side

Trigger calves in shin stretch 30sec/side

Tuesday – BAREFOOT BANDITS

General warm up – shoes off!

Balance eyes open 30sec/side

Balance eyes closed 30sec/side

20 sng banded goodmornings

20 standing dbl calf raises

20 walking lunges

20 walking calf raises

10 BB goodmornings

10 BB deadlifts

Part A

Building over

10-8-6-4-2

Deadlifts

+30m walking lunges after each working set

Specific Warm up

10 heavy WB + 10 DU + *optional DU skill practice

Part B – shoes on!

For Time

30-20-10-20-30

WB

DU

3-2-1-2-1

Rope climbs

*11min cut off. Rx+ heavy WB / legless rope climbs

Recovery

3min AMNAP

Pigeon stretch 30sec/side

Trigger glutes/upper hamstrings on box 30sec/side

Trigger ball behind knee 30sec/side

Wednesday

General warm up

Team squat-plate-passing challenge 3min

2 rounds

10 inch worms + pushup

10 active hangs / Rx single arm

10 banded passovers (constant tension)

Part A

3 rounds

Max unbroken TTB

10 banded straight arm pullbacks

12 Vup

Specific Warm up

Running warmup – 1 lap of each:

Butt kicks + Toe flicks

+Walking calf raises + Foot rotations

+ High kick toe taps + 10 pullups + 10 KBS

Part B

25min AMRAP of ‘EVA’

5 RFT

800m run

30 KBS

30 pullups

Recovery

Foam roll lats 30sec/side

Trigger inside calf 30sec/side

Trigger hip flexor 30sec/side

Shin stretch 30sec

Thursday

General warm up

Banded wall squat 1min

Squat (normal stance) 1min

Forearm stretch 30sec/side

Squat (close stance) 1min

Wrist mobilisers 30sec/side

Squat (wide stance) 1min

Ankle mobilisers w KB 30sec/side

10 foam roller roll-outs

10 dowel external rotations

10 seated hip mobilisers

10 crucifix stretches

20 BB front squats

Part A – Squat Cycle

4×10

Front squats

Part B

Intervals 1:1 -row/bike/ski/run

3x 500m/1000m

3x 250m/500m

3x 100m/200m

*25min cut off

Recovery

Seated forearm stretch 30sec/side

Foam roll quads/adductors 1min/side

Cat/cow stretch 30sec

Child’s pose 30sec

Friday

General warm up

Headstand practice 4min

2 laps banded vibrations

1x around the box HS

Heavy OH plate hold 30sec

1x around the box HS

10 lunges

10 light HSPU

Part A

For quality

40 strict pullups

40 strict HSPU / deficit pushups

40 heavy single DB OH lunges

40 heavy single DB step ups

Specific Warm up

10 DB snatches + 5 rebound box jumps

Part B

EMOM 15

1st minute – DB snatch

2nd minute – box jump overs

3rd minute – single DB push press

4th minute – HSW

5th minute – REST

*F [5-15] M [10-22.5]

Recovery

Banded tricep stretch on rig 30sec/side

Trigger pec on rig 30sec/side

Barbell smash upper traps 30sec/side

Saturday

Warm up

Partner 1x KB carry 500m

Banded shoulder warm up (constant tension)

10 pull aparts + 10 diagonal pull aparts + 10 passovers + 10 diagonal passovers

10 heavy WB

10 KBS

20 calf raises

20 DU

2 wall walk / 6 pullups

Workout

[Team of 3]

16min AMRAP

7 MU / 7 wall walks

70 WB

70 DU

70 KBS

70 sit ups

*1 works, 1 OH plate hold, 1 rests. Plate F [10-25] M [15-25]

2min REST

For time

90-60-30

DU

30-20-10

TTB

*10min cut off

Recovery

Couch stretch 30sec/side

Seated glute stretch 30sec/side

Cobra stretch 30sec/side

Trigger calves 1min/side

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