Monday 13 November
Then onto TABATA:
Work up to a heavy 6RM bench press in max 15 min
4 x E2MOM
*Scale to horizontal or vertical ring rows
WOD – WL
5-10-15-20-25 reps of:
TC = 18 min
RX = 40 / 30 kg
I = 30 / 20 kg
B = 20/15 kg
Tuesday 14 November
Then 1-2 sets:
Gymnastics training & strength
*The goal of this part is to work on our basics: the hollow body in 3 ways and some gymnastics strength training.
Almost Nationals placement event:
At 0:00 and at every min: 10 box step overs
TC = 10 min
*Slightly easier than some of you may have already done. Feel free to change this back to the original workout if you want to improve your score. Your score is total reps of gymnastics movements.
Wednesday 15 November
7 min AMRAP:
Strength – Back squats & supinated bent over rows
In 3-4 sets warm up to a challenging but not max weight
Then every 90″ x 10:
Workout – conditioning
TC = 16 min
*Before the workout, do a test round. You have 1 min per movement, aim to complete these within 45″ when fresh. Scale up or down accordingly.
Thursday 16 November
20″/20″ lat stretch L/R
10/10 pallof press
10 knees over toes sissy squats
Then 2 sets with PVC
10 shoulder dislocates (reduce grip width each rep)
10 PVC tall muscle snatches
Then 1-2 sets with a barbell:
5 behind the neck presses in snatch grip
5 OH squats
5 tall power snatches
5 hang power snatches
5 power snatches
WL – Snatch – workout
Barbell cycling – practice cycling the barbell fast down and back up. Can you skip the pause on your upper legs on the way down?
In about 10-15 sets work your way down starting with an empty barbell from 10 – 9 – 8 – 7 – etc – 3 reps and build the weight as the reps go down.
*This will help you choose your workout weight.
TC = 15 min
*Before starting the workout, warm up your TTB variation. These should be short high intensity rounds, so choose a TTB variation that you can do 10 reps with in max 2 sets.
Friday 17 November
7 min AMRAP
Warm up your weight for the deadlifts. Choose your partner wisely. The deadlift should not feel heavy when fresh. You should be able to complete sets of 10 comfortably. Scale weight accordingly.
Fun Chipper with a buddy – Jordy’s GoodBye slightly altered
TC = 40 min
*Flow: both buddies work at the same time today, but you can switch anytime you want. Reps only count when buddy number 2 is doing the holds.
Saturday 18 November
10 min AMRAP
Gymnastics – practice Rope climbs & HS walk
Start a new set every 3 min x 10
*Practice each skill for 3 mins, don’t stop after one set. Have a strategy for yourself so maybe you want to do 3 x 30″ HS hold and 30″ rest, 3/3 commando pull ups every minute or every 90″ of your 3 min interval. Make sure to rest as much as needed to keep reps pretty. The goal is to learn new skills.
*Try to minimise rest between exercises, rest as much as needed after each round
Sunday 19 November
Then 1-2 sets:
Conditioning – Half Hyrox