Workouts of the Week 09.09.19

Quote for the week

“The only way of discovering the limits of the possible is to venture a little way past them into the impossible.” — Arthur C. Clarke

Dialogue INTENTions

Last week we saw some crazy new results with the ending of our deadlift block! Great work everyone!!! As we continue to strive for excellence, we now progress onto building our strength in the strict pullup. For some, that may mean their first pullup without a band, and others, pulling more reps together! This week we focus on improving our scapulo-thoracic strength and control in various positions, continue to build our engine with two spicy benchmark workouts, and end the week with a bang at the Townsville Twins competition in Kirwan!

Monday

General warm up

Spiderman lunge 1min/side

2 rounds

2 laps banded vibrations (wide)

10 heavy WB

2 laps banded wall crawls

3 rounds of complex w BB

Part A 

Build to a heavy

1 snatch balance + 3 OHS

Specific warm up 

3 TTB + 3 HSPU 

+ build to starting snatch weight

Part B

3 RFT

14 HSPU

14 TTB

14 WB

Into

1RM snatch

*13min cut off

Recovery

Barbell smash quads 2min/side

Barbell smash adductors 30sec/side

*Remember RUNNING GROUP is at 5pm today!

Tuesday

General warm up

Max plank hold in 4min

20 plate forearm warmers

10 active bar hangs (up/down)

5 pullups

10 active bar hangs (fwd/bwd)

3 CTB

Part A

4 rounds

4 strict CTB

8 strict pullups

12 GHD situps

2 sets to fatigue

Chin over bar hold

Specific warm up

10 air squats + 10 KBS + 100m row

10 step ups + 5 box jumps + 10 DU

Part B

Buy in – 100 KBS

into

300m row

30 step ups

30 DU

300m ski

30 box jumps

30 DU

300m bike

30 burpee box jump over

30 DU

Into

Buy out – 50 KBS

*20min cut off

Recovery

Trigger lats 1min/side

Trigger lower back 1min/side

Wednesday

General warm up

1min banded wall squat

10 banded passovers

1 round with BB

3x 3 position snatch

3 snatch pulls

3 power snatch

20 KB ankle mobilisers

Part A

0-5min

5 sets of 1

3-position pause snatch 2sec

Work to 70%

5-10min

3 sets of 3

Snatch pulls @70%

10-15min

Find a heavy

3 power snatch

Specific warm up

10 BB squat cleans + 5 ring dips

Part B

‘Elizabeth’

21-15-9

Squat cleans

Ring dips

*11min cut off. F [43] M [61]

Recovery

2min AMNAP

Barbell smash triceps 1min/side

Banded tricep stretch 1min/side

Thursday

General warm up

3min squats mobility

Normal – close – wide

2 rounds

10 walking spiderman lunges

15 BB back squats

Part A

Build to a heavy

4 back squats

+max L-hang btw sets

Specific warm up

Running warm up

Butt kicks + walking calf raises + 100m run

+ 1 MU + 2 pistols + 4 HSPU

Part B

4min AMRAP

2 muscle ups

10/15 cal bike

4min AMRAP

4 pistols

200m run

4min AMRAP

6 HSPU

1 sled lap

*2min REST

Recovery

Couch stretch 1min/side

Foam roll quads 1min/side

Friday

General warm up

Banded shoulder warmup

5 sng arm strict KB press

30sec heavy OH plate hold

5 sng arm strict KB press

5 ring rows

Part A

EMOM for 9min

Minute 1: 12 sng KB strict press

Minute 2: 12 sng KB strict press

Minute 3: 10 ring row

Part B

‘Angie’

100 pullups

100 pushups

100 situps

100 air squats

*20min cut off

Recovery

AMNAP 3min

Trigger yo’ whole body!

Saturday

Warm up

2 rounds

5 banded passovers

5 heavy WB

5 cal (hard!)

20 calf raises

20 DU

Workout

Partnered – ‘You go, I go’

 6RFT

200m row + 200m run

6RFT

15 WB + 15 Vups

8 RFT

 1 wall walk + 10 burpees

8 RFT

5 DB thrusters + 50 DU/100 singles

*35min cut off

Recovery

Foam roll quads 2min/side

Abdominal stretch 30sec/side

Trigger calves 30sec/side

Trigger posterior shoulder 30sec/side

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