Monday, November 20th - Sunday, November 26th

Week 6

 

Monday

 

(A)  Beat swings (bar) – 3 x 10

(B) Bar muscle – up -  10 x 1 -2 OTM

 

C) Back squat – 75% x 8 x 4

 

D) 5 Rounds, not for time

·      7 wall walks

·      15 American KBS, 32/24kg

·      35 double – unders

·      rest 60s

E1) Good morning – 3 x 8

E2) Ab wheel – 3 x 10 - 12

 

Tuesday

 

A) Snatch Balance + OHS – 80% (of snatch)  x (1 +2) x 4

 

B) Jerk – 85% x 2 x 5

 

C) Assault Bike Sprint – 20/15 cals x 8 OT3M

D1) 4 x 50s Weighted plank

D2) 15 abmat sit - ups

 

Wednesday

 

(A) Clean + front squat – 83% (of clean) x 2 (1 + 1) x 5

(B) Deadlift – 83% x 4 x 5

 

(C) AMRAP 12 minutes

·      10 C2B pull - ups

·      15 burpee box jumpovers, 24/20”

·      20 SA OH DB walking lunges, 65/45lbs

 

 

(D1) weighted back extension – 3 x 8

(D2)L sit – accumulate 45s

 

Thursday

(A) 4 sets Max unbroken HSPU from Paralettes, rest 2 – 3 minutes between sets

(B) Run 400m, rest 5 minutes

(C) Row 1k

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

 

Friday – Rest

 

Saturday

 

(A) Snatch – 85% x 1 x 3, heavy single

(B) Clean & Jerk – 85% x 1 x 3, heavy single

(C) Front Squat – 85% x 2 x 3

(D)

·      30/20 AB cals

·      20 burpee box jump overs, 30/24”

·      10 med ball cleans (over shoulder), 150/100lbs

 

(E) ab work of choice