Monday 16/10/2017

Strength
Back Squat
3 x 6 [3,2,0,1]

MetCon
21/15/9
Pull up
T2B
*3 Burpees Every Time You Break

Accessory
Glute Ham Raises

 

Tuesday 17/10/2017

Strength
Every 3 Minutes x 4
Strict Press x 6*

*ME PP immediately after last set

MetCon
2 Rounds
Power Clean x 30 (70/45)
Burpee OB x 30

Accessory
Hollow Hold
4 x 20 on/20 off
Arch Hold
4 x 20 on/20 off

 

Wednesday 18/10/2017

Strength
Performance
4 Rounds
Strict Pull up x 8-12
Rest 10 Seconds
Strict Chin up x 6-10
Rest x 3 Minutes

Fitness
A1. Rack Pull ups 4 x Max -1
B1. Ring Row 4 x 6-10

MetCon
ABC x 15
Then
10 Rounds
Wall Ball x 9 (9/6)
DU x 30

Accessory
A1. Double DB Row 4 x 12
A2. Face Pulls 4 x 15

 

Thursday 19/10/2017

Strength
Performance
Snatch
Establish 1RM for the day

Fitness
Work up to a heavy Power Snatch + OHS

MetCon
AMRAP x 14
KBS x 15 (24/16 – ‘Murica)
Muscle up x 5
Sit up x 15

Accessory
Double Under Practice
or
Handstand Practice

 

Friday 20/10/2017

Strength
6 Rounds
Sand Bag Carry x 50m
Rope Climb x 1-2

MetCon
“Jackie”
Row x 1000m
Thruster x 50 (20/15)
Pull up x 30

Accessory
A1. Bench Press 3 x 8-12
A2. Barbell Row 3 x 8-12

 

Saturday 21/10/2017

Strength
Performnce
Clean
Establish 1RM for the day

Fitness
Work up to a heavy Power Clean + Front Squat

MetCon
EMOM x 20
Odd: Burpee x 10
Even: Cal Row x 10
Rest x 3 Min
Run x 1km

Accessory
Face Pulls x 50