Monday 22 July
Warming Up
1-2 sets:
1-2 sets:
Strength: Back Squat
For quality 3-4 sets:
30″ rest
30″ rest
Workout
20 min EMOM / 45″/15″ work:rest
Tuesday 23 July
Warming Up
1-2 sets:
7 min AMRAP
Gymnastics – HSPU & SL Squats
3 rounds for quality:
*Start a new set every 5 min
Workout
RX = 3 K
I = 2.4 K
B = 2 K
Wednesday 24 July
Warming Up
1-2 sets:
With an empty barbell:
Weightlifting – Snatch & OH Squat
8 min EMOM:
*OH squats can be taken from the rack. Aim to go heavier on your OH squats than your snatches. Advanced athletes go for lower end of the range and aim for higher weight, novice athletes go for higher reps and lower weight.
Workout
5-10-15-10-5 reps of
TC = 12 min
RX = 90 reps / 7.5 reps per min
I = 4-8-12-8-4 reps – 72 reps / 6 reps per min
B = 3-6-12-6-3 reps – 60 reps / 5 reps per min
Thursday 25 July
Warming Up
After every 250/200 m complete:
Conditioning – Workout
For time:
Between each set:
TC = 40 min
I = 15/10 kg DB – 1.2 K row/ski or 2.4 K bike / 1 K row/ski or 2 K bike / 800 m row/ski or 1.6K bike / 600 m row/ski or 1.2K bike / 400 m row/ski or 800 m bike
B = 10/7.5 kg DB = 1 K row/ski or 2 K bike / 800 m row/ski or 1600 m bike / 600 m row/ski or 1200 m bike / 400 m row/ski or 800 m bike / 200 m row/ski or 400 m bike
You have 5 min/round for the 80 reps and 20 min for the total rowing/ski-ing biking intervalls (RX = 5K, I = 4 K, B = 3K)
In order to make it you will need to be able to hold the following paces consistently. Ideally a bit below this to allow for some rest/change time.
RX = 2:00 min/500 m
I = 2:30 min/500 m
B = 3+ min/ 500 m
Friday 26 July
Warming Up
2 RFQ:
Strength: Deadlift
For quality 3-4 sets:
30″ rest
30″ rest
Workout
With a buddy:
20 min AMRAP:
Saturday 27 July
Warming Up
TABATA:
1-2 RFQ:
Gymnastics- Strict TTB & Rings
6 RFQ:
Round 1, 2 & 3:
3 min rest between set 3 & 4
Round 4, 5 & 6:
*Start a new set every 3 min
Workout
4 RFT
TC = 14 min
I = 2 x 15/10 kg DBs
B = 2 x 10/7.5 kg DBs
Sunday 28 July
Warming Up
With an empty barbell:
1-2 sets:
Then 2 sets building weight over all sets:
Weightlifting – Clean & Jerk
In 20 min find a max on your clean & jerk – use following build up or choose your own.
*Build weight as reps go down.
Workout
2 min on / 2 min off x 3
2 min on / 2 min off x 3
*Beginners do lifts first and then DU / DU can be scaled to 120 SU