Workouts of the Week – 30.09.19

QUOTE FOR THE WEEK

“Remember then: there is only one time that is important — Now! It is the most important time because it is the only time when we have any power.” – Leo Tolstoy

MONDAY

General warm up

2 rounds

5 High hang hold + power clean

5 Hang hold + power clean

5 Hold at mid shin + power clean

10 elbow quick draws

20 dowel external rotations

Part A

In 1min:

2 power clean @70-75-80-85-90%

 + max bike cal (in remainder of minute)

REST 3min

x 5 rounds

Specific warm up 

20 calf raises + 20 DU 

+ 5 strict single pullups + 5 strict dips

Part B

For time

50-40-30-20-10

DU

10-8-6-4-2

CTB

Ring dips

*14min cut off

Recovery

Banded tricep stretch 1min/side

Rig calf stretch 1minsec/side

TUESDAY

General warm up

Juggling 2min

Max burpees in 2min

Bar muscle up drills

-Muscle up box drill

-Muscle up hip thrust

Part A

Chipper

50 KBS

50 situps / GHD

40 cal

40 DB front squats

30 HSPU

30 Dball over shoulder

20 pistols

20 DB push jerk

10 muscle ups

10 tyre flips

500m run

*30min cut off. @10/15 15/22.5

Recovery

3min AMNAP

Trigger lower back 2min/side

WEDNESDAY

General warm up

Sally squat song

20 WB thoracic openers

20 wrist mobilisers

2 rounds of complex w BB

Part A

Build to a heavy complex

 Snatch pull

Hang power snatch

Snatch balance

OHS

Full squat snatch

Specific warm up

10 heavy WB + 10 fast BB power snatches

Part B

Every 4min for 16min

7 power snatch

10 WB

14 burpee over bar

*F[25-45] M[30-60]

Recovery

Barbell smash triceps 1min/side

Barbell smash upper traps 1min/side

THURSDAY

General warm up

Back arch practice

Banded shoulder warmup

Part A

20min EMOM

Minute 1 – strict pullups

Minute 2 – DB reverse flies

Minute 3 – Shoulder taps

Minute 4 – DB pushpress

Minute 5 – ring rows

Specific warm up

10 BB deadlifts then to working weight + 5 HSPU

Part B

18.4 

21-15-9

Deadlifts 

HSPU

Into

21-15-9

Deadlifts 

15m HSW

*Originally 9min cut off – 15min cut off. 

First round F[45-70] M[60-102]. 2nd round F[60-92] M[90-142]

Recovery

Trigger front shoulder 2min/side

Trigger back shoulder 1min/side

FRIDAY

General warm up

Spiderman lunge 1min/side

Support rig squat 30sec

10 light KB strict press

10 light dbl KB OH walking lunge

10 light KB front squat

Part A

4 rounds

40-30-20-10m

Dbl KB OH walking lunge

Max front squats

*2min REST btw rounds

Specific Warmup

10 BB power cleans + 3 TTB

Part B

10 RFT

3 power cleans

6 TTB/ Vup

9 air squats

*12min cut off. F[25-50] M[30-60]

Recovery

AMNAP 2min

Trigger glutes 2min/side

SATURDAY

Warm up

Running warmup

2 rounds

5 pushups

10 banded passovers

10 lunges

5 squats

Workout 

BERT

For time

50 burpees

400m run

100 pushups

400m run

150 walking lunges

400m run

200 air squats

400m run

150 walking lunge

400m run

100 pushups

*40min 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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