Category: Uncategorized

Strength. Test week.
Back squat 3RM.

Conditionng.
7min ladder.
2 SDLHP.
2 T2B.
Add 2 reps each rd.

Fitness.
KB SDLHP.
V up/Tuck up.

Conditioning.

4rounds

A.
3min Amrap.
6 Shspu (or 30-35% of max effort from Test week 13th May).
9 Pull up.
12 Hang Power clean 42.5/30kg.
B. 3min Row/AAB.
Complete A & B then Rest 2min.

Oly.
1RM C&J.

Conditioning.
‘Grace’ Compare to 13/6/17

A.
10min Amrap.
250m/200m Row.
10 Bench press 60/40kg.

5min Rest.

B.
10min Grinder.
5 Dual DB Devils press 2×22.5/15kg.
10 V up or Tuck up.
30m Reverse sled drag (Challenging weight).

Rest 5min.

C.
3-4 rounds for Quality.
20 Weighted Russian twists.
60sec Supine plank.
Rest as needed.

Skill.
Pistol progressions.

Conditioning.
15min Amrap.
10 DB Goblet Squat.
10/7 Cal Row (7/5 AAB cal).
5/arm DB Snatch.
10 An mat sit up.
Rest 60sec after each rd.

Teams of 2.

‘Running Clock’

0.00-10.00
10RM Stoh.

10.00-12.00
Rest.

12.00-24.00
Complete
1200m Run.
90 KBS.
45 CTB.

24.00-26.00
Rest.

26.00-34.00
Amrap (YG,IG)
10 Stoh.
30 DU.

3 x 9min Amrap/4min Rest.

1.0KM Row/2.2KM AAB.
In remaining time Amrap
10/arm DB SN.
20 Ab mat sit up.
10 NPU Brp.

Strength. Week 7.
Back squat (Speed focus)
3,3,3,3,3.

Conditioning.
Intervals (1:1)
2 rounds 90sec Work/90sec Rest.
1. DB HC.
2. BJO.
3. TH.

Oly.

Snatch 1RM (Any style).

Conditioning.
Performance.
27-21-15 T2B.
9-7-5 Snatch (Any style) 70/45kg.

Fitness.
27 V up or Tuck up.
24 Dual KBS.
21 V up or Tuck up.
18 Dual KBS.
15 V up or Tuck up.
12 Dual KBS.

Gymnastics. Test week.
Shspu.f

Conditioning. (Courtesy of TTT)
20min Amrap. Choose A or B.
A. 16/12 Cal row or Ski. 8 Burpee over erg (BB).
B. 12/8 AAB cal (16/12 Cal bike). 8 Burpee over BB.