WORKOUTS OF THE WEEK 24.06.19

Monday – squat cycle 2/4

General warm up

2 rounds

10 foam roller wall rollout w band

10 thoracic extensions over WB

10 ring dips

10 banded passovers

10 ring rows

Part A

5min of quality skill practice

5 ring muscle up negatives +/- band

7min AMRAP

20 hollow flutter kicks

12 pullups (kipping/strict)

20 air squats

12 back extensions

Specific Warm up

Pistol – 3 rig walk downs/side + 10 ankle mobilisers/side

+10 heavy WB + 3 ring dips

Part B

8 RFT

8 WB

8 pistols

8 dips

*16min cut off. Rx+ heavy WB or weighted dips

Recovery

2min AMNAP

Wall thoracic stretch 3×5-10sec

Banded tricep stretch on rig 30sec/side

Trigger lower erector spine x4 spots – 10sec/spot

Tuesday

General warm up

3 rounds of ‘Cindy’

5 pullups

10 push ups

15 air squats

1 round w BB

10 back squats

10 front squats

10 back squats

Part A

5 x 5

Back squats

Specific Warm up

With BB:

5 deadlift + 5 hang power clean + 10 strict press

5 deadlift + 5 hang power clean + 10 push jerk

+20 calf raises + 10 DU

Part B

1 round @ F [35-45] M [40-60] – 3min rest – 1 round @ F [40-50] M [45-65]

*6min cut off per round

12 deadlift

9 hang power clean

6 push jerk

100 DU

12 deadlift

9 hang power clean

6 push jerk

Recovery

Barbell smash quads 30sec/side

Trigger forearms 30sec/side

Trigger base of foot 30sec/side

Trigger hip flexors 30sec/side

Wednesday

General warm up

Tabata 2 rounds

Hollow hold

Back extensions

10 ‘negative’ tricep pushups

10 slow active plank +/- banded

10 slow dragonflies

10 wrist mobilisers

Part A

15min of practice

Wall walk + 3-5steps L/R

Headstand practice

10 HSPU on box

Specific Warm up

10 air squats + 5 DB front squats

+10 spiderman lunges + 10 lunges

+5 kipping swings + 3 TTB

Part B

12min AMRAP

10-12-14…

DB front squats

Lunges

Calories

*Perform 3 TTB every 2min

Recovery

Couch stretch 1min/side

Ab stretch 30sec

Trigger glute in cross-legged 30sec/side

Trigger chest w hand-behind-back 1min/side

Thursday

General warm up

Banded hold/relax hamstring stretch x3/side

10 pelvic tilts +/- against wall

12 single leg KB deadlift

10 DB thrusters

12 BB deadlift

10 BB push press

Part A

EMOM for 8min

3 TAG Deadlift

*2min transition

Every 30 seconds for 3mins – 2 heavy pushpress

*1min transition

Every 30 seconds for 3mins – 2 KB or DB pushpress

Specific Warm up

8 rebound box jumps + 5 strict CTB + 10 kip swings

+ *optional run warmup

Part B

4 RFT

8 CTB

8 burpee box jumps

100m bike/row/run (your choice!!!)

*12min cut off

Finisher

2-3 sets of 6

Partnered Nordics

Recovery

2min AMNAP

Trigger upper traps 30sec/side

Trigger inside calf muscle 30sec/side

Hold/relax through shoulder flexion 3x5sec /side

Friday

General warm up

Banded shoulder warm up (constant tension)

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

10 banded rig shoulder activators through range

20 seated hip mobilisers

10 BB snatch-grip behind the head press

10 heavy WB

10 wide wall walk downs

2 rounds of complex

Part A – Week 2 of Squat Program

Build to heavy and hold for 3-4 sets

2x Snatch balance + 1x OHS

Specific Warm up

*RMU skill – High ‘hip to ring’ kipping swing + fast transitions in low rings

+ 2 RMU

OR

*Ring skill – high hollow support + low hollow hold +

3 dips

+

5 BB power snatch

Part B

‘Amanda’ – Rx- F [43] M [61]

9-7-5

Muscle ups

Snatch

‘Amanda’ – Sx- F [30] M [45]

15-10-5

Ring dip + row

Snatch

*9min cut off

Recovery

DB dead arm hang (distraction) 30sec/side

Barbell tricep smash 30sec/side

Barbell upper trap smash 30sec/side

Wide legged adductor stretch 30sec/side

Saturday

Warm up

Team calorie challenge

20 OH plate walking lunge

10sec HS hold

20 air squats

10 DB snatch

5 TTB

Workout

Team of 2 – 2min REST btw AMRAPs

8min AMRAP

20 TTB

20 DB snatch

8min AMRAP

2 laps KB carry

20 HSPU

8min AMRAP

20cal

20 WB

Recovery

Couch stretch 30sec/side

Upright pigeon stretch 30sec/side

Trigger glutes 30sec/side

Trigger front deltoid 30sec/side

Trigger upper traps 30sec/side

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