Monday, December 4th - Sunday, December 10th

Week 8

 

Monday

 

(A) Beat swings (bar) – 3 x 12

(B) Bar muscle – up -  AMRAP in 8 minutes

 

C) Back squat – 80% x 5 x 4

 

D) 5 RFT

·      10 push press, 115/75

·      10 pistols

·      10/8 calories assault bike

E1) Good morning – 3 x 8

E2) Ab wheel – 3 x 10 - 12

 

Tuesday

 

A) Snatch Balance + OHS – 85% (of snatch)  x (1 +1) x 4

 

B) Jerk – 90% x 1 x 5

 

C) Assault Bike Sprint – 16/10 cals x 10 OT2.5M

 

D1) 4 x 60s Weighted plank

D2) 4 x 20 abmat sit - ups

 

Wednesday

 

(A) Clean + front squat – 88% (of clean) x (1 + 1) x 5

(B) Deadlift – 88% x 3 x 4

 

(C) AMRAP 8 minutes

·      1, 2, 3, 4, 5 etc sandbag clean over the shoulder, 150/100lbs

  • sandbag carry, 50’, 100’, 150’ etc

 

 

(D1) weighted back extension – 3 x 8

(D2)L sit – accumulate 60s

 

Thursday

(A) AMRAP in 8 minutes

  • 5 HSPU
  • 25 double unders

(B) Run 350 with weighted vest x 4, rest 3-4 minutes

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

 

Friday – Rest

 

Saturday

 

(A) Snatch – heavy single

(B) Clean & Jerk – heavy single

(C) Front Squat – 90% x 1 x 2

(D) 3RFT

-25 power snatch, 75/55lbs

-25 Wall ball, 20/14lbs

  • stop every 2 minutes and do 12 burpees

(E) ab work of choice