Monday 20/04/15
Pre Drinks:
Face Pulls 2 x 15
Cook Hip Lift 2 x 12
Straight Arm Pull Down 2 x 8
EMOM x 6
SGDL x 2
Muscle Snatch x 2
High Hang Snatch x 1
Low Hang Snatch x 1
Snatch x 1
Fitness
Strength:
Snatch Pull 6 x 2
Power Snatch 4 x 2
Met Con: 5 Rounds
Thrusters x 9 (50/35)
DU x 50
Rest x 60s
Performance
Strength:
In 15 Minutes fin Max for
Power Snatch + OHS x 2
MetCon: 5 Rounds
Thurusters x 9 (55/37.5)
Du x 50
Rest x 60s
After Party:
Accumulate 2 mins bar hang
Tuesday 21/04/15
Pre Drinks:
Scap Pull 2 x 12
Scap Row 2 x 12
KB Arm Bar 2 x 6 E/S
Warm up: 2 Rounds
Run x 200m
KB Wall Ball Sub x 10
Fitness
Strength:
A1 BarBell Row 5 x 6-8
A2 Push up 5 x ME
MetCon: Nancy
5 Rounds
Run x 400m
OHS x 15 (43/30)
Performance
Strength:
A1 DB Row 5 x 10-12
A2 Ring Dip 5 x 4-6 (Add weight if necessary)
MetCon: Nancy
5 Rounds
Run x 400m
OHS x 15 (43/30)
After party: 3 Minute Wall Squat
Wednesday 22/04/15
Pre Drinks: 2 rounds
Pull aparts x 15
X band Walks x 12
1 Arm Scap Row x 8 E/S
Warm-up:
Dead Lift x 3
Row x 3
HPC x 3
Push Press x 3
GM x 3
Fitness
Strength:
A1 OHP
A2 DB Row 3 x 8
MetCon:
Row x 35 Kcal
KBS x 35 (28/20)
Wall ball x 35 (9/6)
Push up x 35
Du x 35
Goblet Squat x 35 (28/20)
Performance
Strength:
A1 OHP
A2 Chin up 3 x 4-6 (Add weight if necessary)
MetCon:
Row x 35 Kcal
KBS x 35 (32/24)
Wall ball x 35 (9/6)
Push up x 35
Du x 35
Goblet Squat x 35 (32/24)
After Party:
Couch Stretchx 2 Min (E/L)
Thursday 23/04/15
Pre Drinks: 2 rounds
Scap Push x 12
Scap Pull x 12
Scap Row x 12
Warm-up:
SGDL x 2
Muscle Snatch x 2
High Hang Snatch x 1
Low Hang Snatch x 1
Snatch x 1
Fitness
Strength:
A1 Front Squat
B1 Back Squat 3 x 10 (60%)
Met Con:
AMRAP x 13 Min
Power Clean x 13 (70/40)
T2B x 13
Performance
Strength:
A1 Front Squat
B1 Back Squat 1 x 20
Met Con:
AMRAP x 13Min
Power Clean x 13 (70/40)
T2B x 13
After Party:
Double KBS x 50
Friday 24/04/15
Pre Drinks:
Face Pulls 2 x 15
Cook Hip Lift 2 x 12
Straight Arm Pull Down 2 x 8
Warm up: EMOM x 5
OHP x 5
Push Press x 4
Push Jerk x 3
Split Jerk x 2
Fitness
Skill:
9 Mins: OHS Practice
9 mins: KB Snatch
Met Con: For Time
Run x 1km
STOH x 20 (90% OHP Max)
Pull up x 20
Performance
Skill:
9 Mins: OHS Practice
9 Mins: KB Snatch
MetCon: For Time
Run x 1km
STOH x 20 (90% OHP Max)
Pull up x 20
After Party:
ME Plank Hold
Saturday 25/04/15
11:00 – 11:45 Mobility
12:00 – 13:30 Olympic Lifting
13:30 – 14:00 Open Gym