Monday 20 January
Warming Up
2 RFQ:
Conditioning – Workout
Start a new set every 10 min x 4
*Score is your slowest round.
I = 1100/900 m / 18 (Alternating) TTB / 20 BJ / 25 WB
B = 1000/800 m / 15 Leg Raises or V-ups / 15 BJ & 20 WB
Tuesday 21 January
Warming Up
1-2 sets:
Then onto:
Strength – Legs & Press
3-4 RFQ:
Workout
2 x 5 min AMRAP
5 min rest
*Can you hold the same reps for the second round?
Wednesday 22 January
Warming Up
Into 1-2 sets:
Gymnastics
12 min EMOM:
Workout
18 min AMRAP:
*Go for BMU if you are able to and your shoulders are up to it. It’s a lot of shoulders these days so otherwise scale to V-ups
Thursday 23 January
Warming Up
2 RFQ:
Strength – Press & Accessory
3-4 RFQ:
*Strict presses close to failure, keep 2-3 reps in reserve for the Z-press and focus on core stability.
Workout – OPEN 17.1/21.2 aka “DB Snatch Death”
For Time:
RX = 1 x 22,5/15 + 60/50cm
TC = 20 min
Friday 24 January
Warming Up
2 RFQ:
Gymnastics Strength
3-4 RFQ:
*Use weights/bands to ensure you can do just 6-12 reps and no more/less. If you cannot do a pull up without a band do Banded Pull Ups, Chin Ups and Ring Rows.
Workout
15 min AMRAP all IGYG:
Saturday 25 January
Warming Up
1-2 RFQ:
Then onto 1-2 RFQ:
Weightlifting Technique: Snatch
2 min rest / change weights
2 min rest / change weights
* If you are comfortable with the movement, focus on smooth transitions and cycling the bar as fast as you can with control. Beginners, don’t worry so much on the cycling, focus on technique first, maybe scale down the numbers to accommodate this.
Workout
3 RFT:
TC = 10 min
*Aim for 3 min rounds, scale weight up/down accordingly. We keep practicing DU, only scale to SU if these are still a challenge.
Sunday 26 January
Warming Up
2 RFQ:
Strength – Press & Legs
3-4 RFQ:
*Keep 1 rep in reserve, rest as needed.
Workout
2 x 6 min AMRAP
3 min rest
*Last time to practice for the retest next week! Great opportunity to come up with a game plan.
