Monday, December 11th - Sunday, December 17th

Week 9

 

Monday

 

(A) 15 x OT1.5M – 2 bar muscle – up + 8 KBS, 32/24kg

 

C) Back squat – 85% x 2 x 3

 

D) 5 RFT

·      10 burpee box jump over

·      20 dumbbell snatch

·      30 double - unders

E1) Good morning – 3 x 8

E2) Ab wheel – 3 x 10 - 12

 

Tuesday

 

A) Snatch Balance + OHS – build up to a heavy set of (1 + 1)

 B) Jerk – heavy single

 C) 5 x OT3M

·      10 OHS, 95/65lbs

·      20/15 assault bike calories

 D1) 4 x 30s hollow rock

D2) 4 x 20 abmat sit - ups

 

Wednesday

 

(A) Clean + front squat – 88% (of clean) – build up to a heavy set of (1 + 1)

(B) Deadlift – 90% x 2 x 2

 (C) AMRAP 9 minutes

·      15 toes to bar

·      10 deadlifts, 115/75lbs

·      5 power snatch, 115/75lbs

 (D1) weighted back extension – 3 x 8

(D2)L sit – accumulate 60s

 

Thursday

(A) For time

·       20 HSPU

·       25 box jumps, 30/24”

·       30 single arm overhead dumbbell walking lunge, 55/35lbs

·       35 toes to bar

·       40 wall ball, 30/20lbs

·       35 toes to bar

·       30 single arm overhead dumbbell walking lunge, 55/35lbs

·       25 box jumps, 30/24”

·       20 HSPU

 

(B) Row – 5 x 500m, rest 2 minutes between sets

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

 

Friday – Rest

 

Saturday

 

(A) Snatch – heavy single

(B) Clean & Jerk – heavy single

(C) Front Squat – max

(D) AMRAP in 3 x 5, rest 1 minute

·      4 snatches, 115/75lbs

·      8 ring push –ups

·      20 double - unders

 

Sunday - Yoga