Monday 8 May
Warming Up
TABATA
Conditioning
Get stuff ready, figure out weights for devil press & wall ball
Workout – 40 min
12 x 2 min on / 1 min off
*Find a consistent pace and try to hold it for all 3 rounds. 1 min may feel like a lot of rest at first but should feel short real quickly. Aim for the same numbers in each round.
Tuesday 9 May
Warming Up
2 RFQ:
Weightlifting: Clean & Jerk – 20 min
In 15 min: build up to a heavy of the complex:
Then:
Workout – 30 Min
“Macho Man”
EMOM for as Long as Possible of:
RX (82.5 /60 kg)
Intermediate (60/42.5 lb)
Beginner (42.5/30 lb)
TC = 20 min
Wednesday 10 May
Warming Up
2 sets for quality:
Strength: Strict presses & rows – 25 min
12 min EMOM
3RFQ – 25 min
*Aim to minimise rest between movements. Choose a number of reps that allows you to do this. Rest as much as you need to before starting your next set.
Thursday 11 May
Warming Up
Then onto 2 sets:
Gymnastics: skills – 20 min
4 x 60″ on / 60″ off
*Aim for perfect positions. Tight kip with tension also in the legs.
4 x 60″ on / 60″ off
*Aim for perfect positions. Make short sets especially if you are still struggling with grip strength
Workout – 30 min
18 min AMRAP
Rest 1 minute
Rest 1 minute
Rest 1 min
*Keep adding 5 pull ups to every set
*Score is total reps of pull ups
RX = kipping or butterfly
I = kip swing & (half) pull up
B = strict (banded)
Friday 12 May
Warming Up
Then 2 sets:
Powerlifting: deadlift – 20 min
With your buddy: – 30 min
For time:
TC = 25 min
Saturday 13 May
Warming Up
2 RFQ:
Weightlifting: Snatch technique – 25 min
Every 90″ x 8
*Today’s session is aimed at improving our snatching technique, so use a good practice weight, we’re not looking to max out. Take your time to finish the pull properly and reach each position in the pull. Add pauses if you need to. Keep the same weight during all 8 sets.
Workout – 25 min
For max distance 3-4 x 75″
RX = 20/15 cals
I = 15/12 cals
B = 10/8 cals – can’t lift 35 kg D-ball? Heavy farmer carries instead
Sunday 14 May
Warming Up
1-2 sets with an empty barbell:
Strength: thrusters – 25 min
Accessory – 25 min
3-4RFQ:
into
*Do not allow yourself to take it easy on these. The last rep should feel close to failure.