Monday, November 27th - Sunday, December 2nd

Week 7

 

Monday

 

(A) Beat swings (bar) – 3 x 12

(B) Bar muscle – up -  10 x 2 - 3 OTM

 

C) Back squat – 78% x 6 x 4

 

D) 5 Rounds, not for time

·      10m handstand walk

·      10 pistols

·      35 double – unders

·      rest 60s

E1) Good morning – 3 x 8

E2) Ab wheel – 3 x 10 - 12

 

Tuesday

 

A) Snatch Balance + OHS – 83% (of snatch)  x (1 +2) x 4

 

B) Jerk – 88% x 1 x 5

 

C) Assault Bike Sprint – 18/12 cals x 8 OT2.5M

 

D1) 4 x 60s Weighted plank

D2) 4 x 20 abmat sit - ups

 

Wednesday

 

(A) Clean + front squat – 85% (of clean) x 2 (1 + 1) x 5

(B) Deadlift – 85% x 3 x 5

 

(C) AMRAP 8 minutes

·      10 GHD sit - ups

·      15 burpee box jumpovers, 24/20”

·      2, 4, 6, 8, 10 etc sandbag clean over the shoulder, 150/100lbs

 

 

(D1) weighted back extension – 3 x 8

(D2)L sit – accumulate 50s

 

Thursday

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

(B) Run 200m with weighted vest x 5, rest 2 minutes

 (C) weighted side plank – 3 x 45s per side

 

Friday – Rest

 

Saturday

 

(A) Snatch – 88% x 1 x 2, heavy single

(B) Clean & Jerk – 88% x 1 x 2, heavy single

(C) Front Squat – 88% x 2 x 2

(D) AMRAP in 3 x 4, rest 2 minutes

·      10 thrusters, 115/75lbs

·      10 C2B pull – ups

·      10 burpees

(E) ab work of choice