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Programming week 41

Monday 5 October

Warming Up

  • 5/5 Step Back Lunge to Knee Raise
  • 5/5 Plate Halo’s
  • 10 Plate OH Presses
  • 20 m Plate OH Carries

Strength

3-4 RFQ:

  • 10/10 Front Rack Alternating BB Lunges
  • 3/3 SA STOH

*Rest as needed between movements and sets.

 

Workout

4 RFT:

  • 21 Burpees over BB
  • 15 (C2B) Pull Ups
  • 9 BB Cleans @ 70/50 kg – M/H

TC = 20 min

I = 55/35 kg & regular (banded) Pull Ups

B = 35/25 kg & Ring rows or jumping Pull ups

*BB is meant to be medium heavy. Today’s challenge is to move the BB well under fatigue and with tired grip.

Tuesday 6 October

Warming Up

2 RFQ:

  • 10 Plate GTOH
  • 10 Plate Thrusters
  • 10 Cal Ski/Row
  • 10 Plank to Pikes

 

Conditioning

10 min EMOM – Death by..

  • 12 SA DB Thrusters @ 1 x 15/20 kg*
  • 12 SA DB Snatches @ 1 x 15/20 kg*

*Add 1-2 reps each min

 

5 min Rest

 

10 min AMRAP

  • 250/300 m Row
  • 100 m DBL KB Carry @ 2 x 20/25 kg

*Aim to push the pace on the machine more than you want to.

 

5 min Rest

 

10 min AMRAP

  • 250/300 m Ski
  • 5 Wall Walks / 15 m HSW

*Aim to push the pace on the machine more than you want to.

Wednesday 7 October

Warming Up

  • BB Mobility – Coach Choice

 

Weightlifting

TEST – 1 RM Snatch

In 20-30 min:

  • Find your 1 RM Snatch

 

Strength

3-4 RFQ:

  • 5 Front Squats with 2″ eccentric

 

Workout

Start a new set every 5 min x 2-3

  • 500-400 m Run
  • 12 DBL KB Hang To OH @ 2 x 20/16

*Aim to finish in max 3.5/4 min

Thursday 8 October

Warming Up

2 RFQ:

  • 10 Forward Leans with 2″ hold in end position
  • 5/5 Sit Outs
  • 5 Candlesticks
  • 10 Cal Ski on high resistance

 

Gymnastics – Skill

2-3 RFQ:

  • Wall Facing Weight Shifts –> Shoulder Taps or with feet on Box
  • 20″ Hollow Body Hold into 20″ Arch Hold

 

Into 2-3 RFQ:

  • 60″ HSW (attempts)
  • 5/5 Floor Wipers 

 

Rowing Intervals

2 min ON / 4 min OFF x 4

  • 300 m Row into AMRAP Air Bike

24 min W:R ratio of 1:2 so push the pace

*Share one rower and bike with 2 others. Every 2 min a new athlete starts. Score is your best round

Friday 9 October

Warming Up

2 RFQ:

  • 5 SA KB Deadlifts into 20 m KB Suitcase Carry – R
  • 5 SA KB Deadlifts into 20 m KB Suitcase Carry – L
  • 20 Shoulder Taps in High Plank

 

Strength

3-4 RFQ:

  • 10 BB Good Mornings
  • 20 KB Drag Throughs
  • 20 m max load Farmer Carry

*Minimise rest between movements, rest as needed between rounds.

 

Workout

2′ ON / 2′ OFF x 6

  • 15 Burpee Shuttle Runs Synchro – start opposite sides – 7.5 m
  • Max synchro TTB/Pull Up/BMU in remaining time

I = 12 Shuttle runs

B = 10 Shuttle runs & down up

*Score is total gymnastics reps collected in all 6 rounds

Saturday 10 October

Warming Up

2 RFQ:

  • 5 Walkouts with Push Up
  • 30″ Deadhang
  • 10 Air Squats
  • 15 Plate GTOH

 

Conditioning – Dreas’ Bday Bash

From 0:00-07:00:

21-15-9 reps of:

  • Pull-ups
  • Hand release Push-Ups

 

From 09:00-11:00

  • Rest

 

From 11:00-18:00

21-15-9 reps of:

  • DBL DB Power clean
  • TTB

 

From 18:00-19:00

  • Rest

 

From 19:00-26:00

21-15-9 reps of:

  • DBL DB Thrusters
  • Burpees over DBs

 

Accessory

3 RFQ:

  • 15 Clam Shell + Hip Extension
  • Max Deadhang
  • 20 Hollow Rocks

Sunday 11 October

Warming Up

BB Mobility – Coach Choice

 

Weightlifting

Tall Snatches 

  • 2 x 4 reps – use just an empty BB, focus on pulling yourself under the BB as smooth as possible

 

Muscle Snatches

  • 4 x 4 reps starting from about 50% of 1RM Snatch

 

Into Power Snatches

  • 4 x 4 reps, starting from the previous weight you finished with

 

Strength

3-4 RFQ:

  • 5 Snatch Pulls in singles

 

Workout

For time:

  • 40 SB to Shoulder @ 70/50 kg

*At 0:00 and every 60″ 35 DU/SU or HR SU

TC = 10 min

*Choose a skipping skill that enables you to complete within 20″

I = 50/35 kg

B = 30/20 kg