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Monday 27 February
Warming-up
AMRAP 6 min
Weightlifting – Bench Press Conditioning
10-8-6-4-6-8-10 Reps Bench press
*Rest 1:30 Between Rounds
*Start with the 10 reps at 60% 1RM Bench press
*Every set as heavy as possible
Workout
3 RFT:
*Time cap: 16 min
* Focus is to go unbroken on the DB Clean and jerks and push steady through the box jump overs
Tuesday 28 February
Warming-up
1-3 RFQ:
Weightlifting – Push press
5-5-3-3-3-2-2-2-2 Reps push press
*Start at 65% and build up through the rounds.
*Do NOT go over 85% 1RM
Workout
2 rounds, each for time, of:
*Rest in between rounds 2:30
*Approach this workout like a sprint, it is low in skill so go for it
Wednesday 1 March
Warming-up
6 min AMRAP for quality:
Weightlifting – Snatch
Every 90 sec x 10
*Lift the most sets within the 80-85% 1RM range and get comfortable with this weight
Workout
15 min AMRAP
*Pick a skill you want to work on the most and focus on that. overall; try to be fast in your transitions.
Thursday 2 March
Warming-up Buddy workout
3 RFQ:
Workout with a buddy IGYG
2 rounds, each, of
Athlete 1 completes 1 round, then athlete 2 completes 1 round. Repeat.
2 rounds, each, of
*RX 22.5/15 Kg
*Time Cap 25 min
Friday 3 March
Open workout 23.3
Saturday 4 March
Warming-up
1-3RFQ:
Conditioning – Active recovering
For time:
Every 4 min x 10 rounds
*RX 9-6kg & 60-50cm
Sunday 5 March
Warming-up
1-3 RFQ:
Weightlifting – Clean and jerk
Every 90 sec x 10
*Lift the most sets within the 80-85% 1RM range and get comfortable with this weight
Workout
6 Rounds, each for time, of:
*Rest 1:30 between rounds
*Push through the rounds with max effort over 6 rounds