Programming Week 10

Monday 6 March

Warming-up

7 min AMRAP for quality:

45” machine
side plank hold, L 30″/ R 30″
8 PVC Overhead squat with 3 x sots press at the bottom

Weightlifting – Hang Snatch (Squat)

1x 2 at 70% 1RM
1×2 at 75% 1 RM
1×2 at 77% 1 RM
1×1 at 80% 1RM
1×1 at 85% 1RM
2×1, pick load

*Build to a heavy Max for the day (No Misses)

*Beginner/intermediate: sets of 3-5 at medium/light weight

Workout

3-5 Rounds, each for time, of:

400M Row
6M Handstand walk / sc: 18 shoulder taps in handstand or plank
3 wall walks
10 DB Hang power clean 2x 22.5/15Kg
6M Handstand walk / sc: 18 shoulder taps in handstand or plank

*TC = 20 min

*Each round for max effort

*Rest 1:30 in between rounds

*Focus on fast transition and there is no time for mistakes

Tuesday 7 March

Warming-up

1-3 RFQ:

1′ Double under practice
10 ring rows
Wednesday 8 March
5-10 push ups
10 high plank shoulder taps

Gymnastic Work

4 RFQ:

6 Strict handstand push ups / sc: kipping HSPU / sc: (deficit) pike push up
3 rope climbs
12 kipping handstand push ups / sc: (deficit) pike push up / sc: heavy Z-presses

*You can rest as needed between rounds, but each set must be unbroken.

*Feet can not touch the ground during the rope climbs for advanced athletes

Workout

12 min AMRAP of:

8 DB Clean and jerks 2x 22.5/15KG
20 Box jump over 60/50
60 Double unders

Wednesday 8 March

Warming-up

For Quality EMOM x9 alternating between:

10/8 cal echo bike
6L/R Single DB shoulder presses, Light weight
15″ ring support hold into 15″ ring dip hold (press out after you finish)

Weightlifting – Strict press

1×3 at 70% 1RM
1×3 at 75% 1RM
1×3 at 80% 1RM
3×3 at 85% 1RM

*Rest 2:00 min in between sets

Workout

5 RFT:

15/12 cal Echo bike
10 Thrusters
5 muscle ups / 7 C2B / 10 pull ups

*TC = 15 min

Thursday 9 March

Warming-up

3 RFQ:

10 KB deadlifts
20M Sandbag carry
10KB high pulls, pick load

Weightlifting – Clean

1x 1 clean + 2 Jerks 75% 1RM
1x 1 clean + 2 jerks 77% 1RM
4x 1 Clean and jerk 80-85% 1RM
3x 1 Clean and jerk, pick load

*In the first sets take a 2″ pause in the catch position of the jerk. Then hit 4 singles between 80-85% before you build up to a max clean and jerk for the day

Workout

With a continuously running 20 min clock perform:

The first 2 min:

36 double unders + 6 single DB devils presses

The second 2 min:

36 double unders + 8 single DB devils presses

The third 2 min:

36 double unders + 10 single DB devils presses

*Continuing this 20 min or as long as you are able.

* Keep adding 2 reps on the devils presses every set.

*RX 22.5/15KG

Friday 10 March

Warming-up

EMOM 16 min Alternating

10 cal machine
10 box step overs
6 L/R DB presses
10 Jump Squats (high as possible)

Workout

20 min AMRAP in teams of 2

10 DB snatches
15 Burpee box jump overs
15 DB Snatches
15 Burpee box jump overs
20 DB Snatches
15 Burpee Box jump overs

*add 5 reps on the Snatches every round

*you can divide the reps as you like

Saturday 11 March

Warming-up

3 RFQ:

10 PVC shoulder rotations
30″ hollow hold
30″ arch hold
10 banded lat pull downs

Workout

12 min AMRAP:

10 single DB overhead lunges
15 Toes to bar
20 WallBall Shots

*Pace/ sub max effort

*Complete toes to bar in minimal sets.

Accessories

Build up to a heavy 20 M Farmer walk.

Sunday 12 March

Warming-up

6 min AMRAP for quality

10x L/R bird dog
10x Band pull aparts
10 L/R single leg glute bridges

Weightlifting – Bench press

1). Find your 3 rep max Bench press.

Rest 4 min.

2). 3x 3 Backoff set -15%

*Rest 2 min between sets

Workout

3RFT:

30 DB Snatches RX 22.5/15KG
20 Echo bike cal
10 Thrusters 55/42KG

*Time cap 12 min.

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