Programmering week 9

Monday 27 February

Warming-up

AMRAP 6 min

45” machine
10 banded tricep extensions
6-10 push ups
30” hollow hold

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:

30 cal row
30 alternating DB hang clean and jerks 22.5/15Kg
30 Box jump over 60/50cm

*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:

1′ machine
45″ Sandbag/D ball hold
12 KB Deadlifts

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:

30 cal echo bike
20 Burpees over bar
10 sandbag cleans, pick load

*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:

20 M 1 KB front rack 1 KB overhead walk (switch after 10 M)
12 Light weighted Goblet squats
5 Jump squats – max height

Weightlifting – Snatch

Every 90 sec x 10

1 Full snatch, pick load

*Lift the most sets within the 80-85% 1RM range and get comfortable with this weight

Workout

15 min AMRAP

12 DB Snatches 22.5/15kg / DB Deadlift high pulls
8 Chest to bars / pull ups / halfway pull ups
36 Double Unders / 30″ practice / 72 SU

*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

800 M Jog

3 RFQ:

30″ handstand hold
10 DB DL
16 Lateral line hops

Workout with a buddy IGYG

2 rounds, each, of

15 handstand push-ups
15 DB hang power cleans
60 double unders

Athlete 1 completes 1 round, then athlete 2 completes 1 round. Repeat.

2 rounds, each, of

15 handstand push-ups
15 DB shoulder to overhead
60 double unders

*RX 22.5/15 Kg

*Time Cap 25 min

Friday 3 March

Open workout 23.3

Saturday 4 March

Warming-up

1-3RFQ:

400 M Run
15 Air squats
15 Sit-ups
16 high plank shoulder taps

Conditioning – Active recovering

For time:

Every 4 min x 10 rounds

500 M Row/Ski
9-6-3 reps of:
Wall Ball shot
Box jump overs

*RX 9-6kg & 60-50cm

Sunday 5 March

Warming-up

1-3 RFQ:

12 cal echo bike
12 KB deadlifts
12 KB shrugs
12 jump squats

Weightlifting – Clean and jerk

Every 90 sec x 10

1 Full clean, pick load

*Lift the most sets within the 80-85% 1RM range and get comfortable with this weight

Workout

6 Rounds, each for time, of:

10 ground-to-overhead 55/35kg
8 Burpee over box jump overs
12 cal row

*Rest 1:30 between rounds

*Push through the rounds with max effort over 6 rounds

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