Monday, November 12th - Saturday, November 17th

Week 4

 

Monday

 

(A) Overhead opener – 1 x 60s

(B) Standing hollow pull downs – 2 x 20, rest 30s

 

(C1) Bar MU rolling drill – 3 x 30

(C2) Bar MU support drill – 3 x 15

(C3) Bar MU PVC hollow – 3 x 15

 

(D) Hang clean – heavy single

 

(E) Front squat – 5RM

 

(F) Row 500m

 

Tuesday

 

(A) Overhead opener – 1 x 60s

(B) Standing hollow pull downs – 2 x 20, rest 30s

 

(C!) Hollow bench sliders – 20, 15 & 10 reps

(C2) Bar MU negatives – 3 x 20s

 

(C) Bar MU scoop to hollow drill – 1 x 40

 

(D) Banded Bar MU – accumulate 15 reps

 

(E1) DB Bench Press – 5 x 6 – 8

(E2) DB Row – 5 x 6 - 8

 

(E) 20 minutes

·      3 – 5 banded front levers

·      6 – 8 bar dips

·      35 double - unders

 

Wednesday

 

(A) Hollow hold – 1 x 60s

(B) Prone PVC raise – 2 x 10

 

(C1) Overgrip strict C2B pull – ups – 5, 4, 3, 2 & 1 reps

(C2) Get out of the pool (with box) – 5, 4, 3, 2 & 1 reps

 

(D) Hang snatch  – heavy single

 

(E) 20, 15, 10 & 5 reps

·      DB snatch – 50/35lbs

·      KB swing – 25/16kg

·      cals ski erg

 

Thursday

 

(A) Hollow hold – 1 x 60s

(B) Prone PVC raise – 2 x 10, rest 30s

 

(B) Face pull and press – 2 minutes max reps

 

(C) 3 position swing drill – 1 x 15

 

(D) Bar MU – 5 minutes max reps

 

(E) Behind the neck push press – 3RM

 

 

Friday

 

20 minutes light cardio and stretching

 

Saturday

 

(A) Back squat – 3RM

 

(B) 2017 Regionals Event 3

-100-ft. dumbbell overhead walking lunge, 80/55lbs
-100 double-unders
-50 wall-ball, 30/20bs
- 10 rope climbs
-50 wall-ball, 30/20lbs
-100 double-unders
-100-ft. dumbbell overhead walking lunge, 80/55lbs