Workouts of the Week 26.08.19

“STOP SHRINKING TO FIT INTO PLACES YOU HAVE OUTGROWN.” — NAOMI ROOT

Monday

Week 3/4 deadlift block

General warm up

Banded shoulder warmup

10 pull aparts + 10 diagonal pull aparts 

+ 10 passovers + 10 diagonal passovers 

3 pullups

2 CTB

5 ring rows

2min rope climb practice

Part A 

15min AMRAP

300m row

12 strict CTB

1 L-sit rope climb / 2-3 rope climbs

*1min REST btw rounds

Part B

4 rounds

In 1min

3 heavy deadlifts

+ max muscle ups / burpee pullups

3min rest btw rounds

*16min cut off

Recovery

Foam roll lats 2min/side

Forearm stretch 30sec/side

TUESDAY

General warm up

2 rounds

1 wall walk + 4 shoulder taps

2 laps banded vibrations

10 active HS

2 laps banded wall crawls

2min bench setup

Part A

EMOM for 10min

Minute 1: 5 bench press

Minute 2: 7 strict HSPU

Specific Warmup

20 air squats + 20 single leg calf raises + 20 DU

Part B

Buy in 200 DU

Into

3 rounds

20 cal

20 pushups

20 KBS

20 situps

20 air squats

*20min cut off

Recovery

3min AMNAP

Trigger calves 1min/side

Trigger chest 1min/side

WEDNESDAY

General warm up – GROUP

20 wrist mobilisers

20 seated hip mobilisers

20 thoracic extensions over WB

5min back arch practice

Part A

Build weight over

20-15-10-5

Front squats

Specific Warmup

10 kip swings + 5 TTB + 10 BB power cleans

Part B

7min AMRAP

7 TTB

7 burpee over bar

7 power cleans 

Into 

5min 

Find max Clean & Jerk

F [29-42.5] M [42.5-61]

Recovery

BB smash quads 3min/side

THURSDAY

General warm up

Banded wall squat 2min

20 banded goodmornings

Banded hip warmup 

20 crab walks fwd/bwd

+ 20 air squats + 20 lunges

Part A

3 rounds

20 straight leg deadlifts

10 controlled pistols

+Max Lsit btw sets

Specific warm up

5 ring dips + 1x complex w BB

+Running warmup

Part B

5 RFT

3x complex

10 ring dips

[Complex]

1 power snatch

1 hang power snatch 

1 OHS

*8min cut off. F [25-45] M [45-60]

Finisher

15-10-5

HSPU

WB

*4min cut off

Recovery

Trigger glutes 1min/side

Trigger upper traps 1min/side

Trigger mid back 1min/side

FRIDAY

General warm up

Challenge – max bar hang in 4min

Running warm up

20 squats + 20 lunges + 10 step ups

Butt kicks + toe points 

+ walking calf raises + frankenstines

Part A

5 RFT

10 heavy DB step ups

1km run

*40min cut off

Recovery

AMNAP 3min

Rig stretch calves 1min/side

Trigger glutes 1min/side

SATURDAY

Warm up

2 rounds

10 banded passovers

10 heavy WB

2 rounds of complex w BB

Workout 

Partner 1:1

Part A

Build to a heavy

Complex

[Power clean + front squat + thruster]

*10min cut off

– 2min REST –

Part B

Block KB carry

into 

5 RFT

50 deadlifts

40 situps

30 pullups

20 WB

10m HSW each

*18min cut off. F [45-65] M [40-70]

Recovery

Foam roll quads 2min/side

Abdominal stretch 30sec/side

Trigger calves 30sec/side

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