Monday, November 13th - Sunday, November 19th

Week 5

 

Monday

 

A) Ring muscle- up transition from feet – 2 x 6

B) Beat swings – 2 x 6

(C) Muscle – ups (rings) – 2 x 10 OT2m

 

C) Back squat – 73% x 8 x 4

 

D) 5 Rounds, not for time

·      6 wall walks

·      18 pistols

·      30 double – unders

·      rest 60s

E1) Good morning – 3 x 8

E2) Ab wheel – 3 x 8

 

Tuesday

 

A) Snatch push press + OHS – 83% (of snatch)  x (3 +1) x 4

 

B) Jerk – 83% x 2 x 5

 

C) Assault Bike Sprint – 15/10 cals x 8 OT3M

D) 4 x 50s Weighted plank

 

Wednesday

 

(A) Clean + front squat – 80% (of clean) x 2 (1 + 1) x 5

(B) Deadlift – 80% x 4 x 5

 

(C) AMRAP in 2 minutes x 5, rest 2 minutes

·      2 rope climbs

·      7 burpees

·      max stair sprints

 

(D1) back extension – 3 x 8

(D2) Max L sit – 3 sets

 

Thursday

(A) HSPU from paralettes – 5 x 6 OT4M

(B) Row 2k, try to keep same pace as least weeks 2x 1ks

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

 

Friday – Rest

 

Saturday

 

(A) Snatch – 83% x 1 x 3, 85% x 1 x 2

(B) Clean & Jerk – 83% x 1 x 3, 85% x 1 x 2

(C) Front Squat – 83% x 3 x 3

 

(D)  5 rounds

10 DB snatch

15 burpees

35 double – unders

rest 2 minutes

 (E) ab work of choice