Monday, November 5th - Saturday, November 10th

Week 3

 

Monday

 

(A1) Hollow hold – 2 x 30s

(A2) Prone PVC raise – 2 x 10

 

(B1) Hollow pulldowns – 20, 15, 10, 5

 

(B2) 3 position swing drill – 5, 4, 3, 2

 

(C) 2 position clean (hang, floor) – 5 sets (1 + 1) @ 75 – 85%

 

(D) Clean Pull – 95% x 5 x 3

 

(E) Front squat – 70% x 8 x 3

 

(F) 5 rounds, rest as needed

·      6 burpees over rower

·      Row 30s

 

Tuesday

 

(A1) Hollow hold – 2 x 30s

(A2) Prone PVC raise – 2 x 10

 

(B) Hollow I – Y – T – 2 x 10

 

(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

 

(A1) Hollow hold – 2 x 30s

(A2) Prone PVC raise – 2 x 10

 

(B1) Front lever pulls – 3 x 5

(B2) Get out of the pool (with box) 3 x 5

 

(C) 2 position snatch clean (hang, floor) – 5 sets (1 + 1) @ 75 – 85%

 

(D) Snatch Pull – 95% x 5 x 3

 

(E) 5 rounds

·      20 kb snatch, 20/12kg

·      15 wall ball

·      10/7 cals ski erg

·      Rest 60s

 

Thursday

 

(A1) Hollow hold – 2 x 30s

(A2) Prone PVC raise – 2 x 10

 

(B) Hollow I – Y – T – 3 x 40s, rest 20s

 

(C) 3 position swing drill – 5 minutes max reps

 

(D) Posterior shoulder trio – 2 minutes max reps

 

(E) Behind the neck push press – 3 x 6 - 8

 

(F)  5 rounds, building heavier with the KBs each round

·      5 kb push press + 5 kb push jerk + 5 kb split jerk/side

·      15 kb swings

·      Row 200m

 

Friday

 

(A) 2 times, easy pace. Try to be as consistent as possible with splits.

·      50 double unders

·      Row 350m

·      50 double unders

·      1 mile AB

·      50 double unders

·      Run 350m

 

(B1) Toes to bar – 3 x 10 - 12

(B2) Ab wheel – 3 x 10 - 12

(B3) Hollow slider on rower – 3 x 15

 

(C1) Reverse V up on Rower – 3 x 15

(C2) Russian twist – 3 x 30

(C3) Back extension – 3 x 12

 

Saturday

 

(A) Pause Back squat – Heavy set of 3

 

(B) 4 rounds

·      Run 200m

·      20 SA DB OH walking lunge, 60/40lbs

·      12 SA DB thruster, 50/35lbs

·      3 rope climbs

·      Rest 1 minute