Category: Uncategorized

Strength.

Back squat

1×6 &65%

1×4 @75%

1×2 @85%

1×2 @90%

1×3-5 @85%

Metcon.

5rft.

10 deadlift

5 hang power clean

10 box jump step down

Oly.

Clean & Jerk. Build to a heavy single.

Metcon. Retest. Compare to 9th Dec’14

‘Grace’

Strength.

Clean grip deadlift 1RM.

Metcon.

5rft.

7 Deadlift 100/70kg

10 Weighted sit up 9/6kg

15 Chest to bar

Gymnastics

Strict ring muscle up progressions.

Metcon.

20min Amrap.

3min AAB/Row

100 SA farmers carry (switch arms at 50m)

3min Row/AAB

20 Axle bar shoulder to overhead 40/30kg

10 Box jump step down 24/20

Strength.

Back squat 1RM.

Intervals. Increase pace each rd.

3 rounds

12-9-6

KB thrusters 24/16kg

American swings 24/16kg

Complete 30 DU after each set.

Rest 90sec after each rd.

Metcon.

3 Rds for reps

60sec cal row

60sec push press 35/25kg

60sec box jump 24/20

60sec wall ball

60sec D-ball clean AHAP

60sec rest

Oly.

Snatch.

1 high hang + 1 hang + 1 low hang

Metcon.

15-12-9-12-15

Power snatch 42.5/30kg

Ab mat sit up

Pull up

Metcon

28min Amrap

800m run

40 double unders

20 wall ball

10 down/up

Gymnastics.

Strict false grip ring pull up.

Strict ring dip.

Intervals.

3x4min Amrap

5 strict handstand push up.

10 alternating d/b snatch 22.5/15kg.

5 box jump 24/20.

Rest 2min between amraps.

Strength.

Overhead squat (Tempo 32X1)

3,3,3,3,3

Metcon.

12min Amrap

6 SDLHP 60/40kg

12 Front rack reverse lunges 60/40kg

12 Knee to elbow