Monday 15 May
Warming Up
Then:
Gymnastics: strength – 20 min
3 RFQ:
Workout
For time:
Buy in 150 DU / 300 SU
Then 3RFT:
Cash out: 150 DU / 300 SU
TC = 19 min
Scaling: fewer reps eg 15
Score is time on the clock when all reps are completed or number of reps completed
Tuesday 16 May
Warming Up
Then:
Weightlifting Clean & Jerk & Snatches
Warm up for the clean, snatch & thruster
Barbells should feel light. Weight on the barbells should be something that athletes could complete at least 15+ reps unbroken when fresh.
“Adderall” – 30 min
AMRAP in 27 minutes
From 0:00-10:00:
Rest from 10:00-13:00
From 13:00-20:00:
Rest from 20:00-23:00
From 23:00-27:00:
Score is total reps of each barbell movement.
Beginners who are limited by technique on the clean & snatch change these to deadlifts for the cleans and deadlift high pulls for the snatches. Thrusters with an empty barbell
Wednesday 17 May
Warming Up
2-3 RFQ:
Conditioning – 30 min
12 sets / 3 rounds : 2′ work / 30″ rest
The goal of today is to move at a consistent pace for 24 min. You should be working at a sustainable 70% intensity. Start each round where you finished the last.
Thursday 18 May
Warming Up
2 sets:
Into 2 sets:
Strength: Front squats – 30 min
Then:
Accessory – 20 min
3 RFQ:
Minimise rest between movements, rest as needed after each round
Friday 19 May
Warming Up
2 sets:
Gymnastics: pistol squat – 20 min
12 min EMOM
Workout – 30 min
8 sets for time with a buddy – alternate full rounds:
TC = 20 min
Buddy holds 2 heavy KB/DBs – reps only count when these are lifted off the floor. Do you need a break? Talk to your buddy and make them pause before dropping the weights. Failure to do so results in 5 burpees in sync. This workout fries your grip and core so choose weights of the DB/KB and rep ranges wisely.
Saturday 20 May
Warming Up
2 sets:
Powerlifting: Bench Press – 30 min
Find your 6RM in 15 min
Accessory
3-4 RFQ:
Rest as needed after each round
Sunday 21 May
Warming Up
1 set:
Weightlifting: Snatch – 30 min
Build up to a heavy of the complex:
Then onto a heavy:
Then onto a heavy:
The weight you finish with should be your workout weight
Workout – 20 min
12 min AMRAP