Monday, October 23rd - Sunday, October 29th

Week 2

 

Monday

 

A) Ring muscle- up transition from feet – 3 x 10

B) Beat swings – 3 x 10

 

C) Back squat – 65% x 10 x 4

 

D) 21, 15 & 9 reps

·      HSPU

·      Box Jump, 24/20”

·      Row calories

E1) Good morning – 3 x 8

E2) Ab wheel – 3 x 8

 

Tuesday

 

A) Snatch push press + OHS – 75% (of snatch)  x (4 +1) x 4

 

B) Jerk – 75% x 3 x 5

 

C) AMRAP in 20 minutes

·      7 c2b pull – ups

·      12 push - ups

·      20 double - unders

 

D) 4 x 45s Weighted plank

 

Wednesday

 

(A) Clean pull + clean + front squat – 75% (of clean) x 2 (1 + 1 + 1) x 5

(B) Deadlift – 75% x 5 x 5

 

(C) 3 RFT

·      20 wall ball, 30/20lbs

·      20 alternating  DB snatch, 70/45lbs

 

(D1) back extension – 3 x 8

(D2) Max L sit – 3 sets

 

Thursday

(A) HSPU from paralettes – 5 x 3 OT3M

(B) Run 200m x 6, rest 1 minute

(C) Row 1k at constant pace x 2, rest 4 minutes

(D) weighted side plank – 3 x 40s per side

 

Friday – Rest

 

Saturday

 

(A) Snatch – 75% x 2 x 5

(B) Clean & Jerk – 75% x2(1 + 1) x 5

(C) Front Squat – 75% x 5 x 3

 

(D)

AMRAP in 4 x 3, rest 2 minutes

·      10 thrusters, 115/75lbs

·      1 rope climb

·      10 burpees

(E) ab work of choice