WORKOUTS of the WEEK 18.11.19

QUOTE OF THE WEEK

“In training, you listen to your body. In competition you tell your body to shut up.” – Rich Froning

MONDAY

Part A

Build to a heavy complex

1 hang power snatch

1 hang squat snatch

1 OHS

Part B

For time

50-30-10

WB

5-3-1

Wall walk

*10min cut off

Recovery

Foam roll lower quad insertions 3min

TUESDAY

Part A

5 rounds for quality

2 rope climb + 3sec one-hand hold at top

1min tempo DU (slow-fast-slow)

3 low ring muscle up transitions

Specific Warm up

Running warmup

[skipping + toe flicks + butt kicks + frankenstines]

KBS-strict single pullups-kipping swings

Part B

‘HELEN’

3 RFT

400m run

21 KBS

12 pullups

KB F[16] M[24]

Recovery

KB calf smash 1min/side

Rig calf stretch 1min/side

WEDNESDAY

Part A

Build to a heavy

5 snatch deadlifts 

(3X33)

+ max single arm bar hang/side btw sets

Specific Warm up

100m fast row + 3 box jump technique + 10 BB thrusters

Part B 

‘Torian #3’

In 3min, complete:

300m row

9 burpee box jumps

45 thrusters

*1min REST

Continue completing rounds until ‘45 thrusters’ achieved. 

*16min cut off. F[20-30] M[30-50]

Recovery

Posterior chain floss 20 bends/side

THURSDAY

Part A

EMOM x9min

Minute 1 – 5 strict HSPU (quality)

Minute 2 – 15 TTB (speed)

Minute 3 – REST

2min REST

EMOM x9min

Minute 1 – 5-15m HSW (quality)

Minute 2 – 4 RMU / ring swings (quality)

Minute 3 – REST

Part B

18min AMRAP

20 cals

20 KB snatches

20 situps

20 power snatch

F[15-25] M[30-40]

Recovery

3min AMNAP

FRIDAY

Part A

Build to a heavy

Deadlift

Specific Warm up

10 BB C&J + 4 pistol squats

Part B

12-9-6

Clean & jerk

Burpees

Into

Buy out

20 pistols

*15min cut off. F[35-55] M[40-70]

Recovery

Tricep extension smash 1min/side

SATURDAY

+ COLD WATER IMMERSION 9AM

Workout – partner

Block OH plate carry

Into

10min AMRAP

50-40-30-20-10

Cal

DU

into

10min AMRAP

10-8-6-4-2

Squat cleans F[35-60] M[50-80]

Pullups

Into

10min to find heavy squat clean

Recovery 

BB smash quads 2min/side

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