Programming week 12

Monday 20 March

Warming-up

2-3 RFQ:

1′ machine of choice: easy pace
10 seated box jumps (challenging height)
10 barbell good mornings
10 presses

Workout

For Time:

20 box jump overs
50 double unders
5 Clean and jerks 70/45Kg
15 box jumps overs
50 double unders
3 Clean and jerks 75/50Kg
10 box jump overs
50 double unders
2 Clean and jerks 80/55Kg
5 box jump overs
50 double unders
1 Clean and jerks 90/60kh
50 double unders
5 box jump overs
2 Clean and jerks 80/55Kg
50 double unders
10 box jump overs
3 Clean and jerks 75/50Kg
50 double unders
15 box jump overs
5 Clean and jerks 70/45Kg
50 double unders
20 box jump overs

TC = 20 min

Tuesday 21 March

Warming-up

3 RFQ:

12/9 machine cal
10 Straddle leg lifts
30M Double kb overhead carry
5 ring dip into.. 20 sec ring support hold

Conditioning

3x 10 min machine of choice

2:30 min easy pace
5 min Fast pace
2:30 min easy pace

*Switch machine after 10 min

Wednesday 22 March

Warming-up

For quality:

1′ squat thoracic stretch L/R
1′ banded bully stretch L/R

Then 3 sets:

10 DB Z presses
10 L/R Pistols
10 single leg glute bridges

Workout

For Time:

2 rounds of:

16 pull ups
10 lateral burpees over db
12 DB snatches
Rest 1:30

2 Rounds of:

16 Toes to-bar
10 lateral burpees over db
12 DB snatches

Rest 1:30

2 Rounds of:

16 alternating pistols
10 lateral burpees over db
12 DB snatches

*RX: 22.5/15KG DB

Thursday 23 March

Warming-up

1-3 RFQ:

1′ Row
10 inch worm
8 empty BB good mornings
12 dead bugs

Weightlifting – Deadlift

Every 2 min on the min x 8 rounds

2 Deadlifts

*Build up and start the EMOM at 80% 1RM try to finish your last 4 sets at least in the 90-95% 1RM Range

Workout

6 RFT:

15/20 cal ROW
10 overhead squats (M)
20 Wall Ball shots

TC = 20 min

Friday 24 March

Warming-up

For quality

200 unbroken single unders

Then 3 rounds of:

1 min wall sit -> into.. 15 airsquats
20 butterfly sit-ups

Strength

7 min AMRAP for quality

1′ sandbag hold
20 Farmer walk, pick load (heavy DB)
8 L/R DB rows

Buddy workout

With a partner complete for time:

60 strict pull ups
30 Burpees
60 Front squats
30 Burpees
60 push presses
30 Burpees
60 back squats

*RX 55/35Kg

Saturday 25 March

Warming-up

3 RFQ:

12/9 cal choice machine
12 L/R KB pendlay row, pick load
12 V-ups
1′ handstand hold

Gymnastic Work

9 min EMOM – alternating:

2/1 Legless rope climb
10 M Handstand Walk
12/10 Toes-to-bar

*Go for high quality reps as always:)

Workout

20 min EMOM

60 Double Unders
10 Burpees over bar
12 strict handstand push ups
*power snatch + overhead squat
Rest

Round 1 5x PS + 5x OHS at 45/35KG

Round 2 4x PS + 4 x OHS at 50/40KG

Round 3 3x PS + 3x OHS at 55/45KG

Round 4 2x PS + 2x OHS at 62.5/50Kg

Round 5 1xPS + 1x OHS at 70/55KG

Warming-up

1-2 RFQ:

10 shoulder dislocates with elastic band
10 band pull aparts
10 (pike) push ups

Then with an empty barbell or PVC:

3-5 snatch grip behind the neck presses
3-5 x 1 snatch balance & 1 OH Squat
3-5 snatch grip deadlifts
3-5 snatch grip high pulls
3-5 high hang snatches/hang/full snatches

Weightlifting – Snatch

1×4 at 60% 1RM
1×3 at 65% 1RM
1×3 at 65% 1RM
1×3 at 70% 1RM
1×3 at 70% 1RM

*Rest as needed between sets

Rest 4 min —Then—

4 x 2 Snatch pull at 100% 1Snatch

*2 sec pause at knee height

*use the same weight for each rep

*Rest as needed between sets

Accessory conditioning

5 x 750M Run

250 Moderate pace
250 Hard
250 Recovery pace

TC = 20 min

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