Monday, February 19th - Sunday, February 25th

Week 8

 

Monday

 

(A) Beat swings (bar) – 3 x 8

(B) Bar muscle up – 5 sets, stopping 1 – 2 shy of failure, rest 2 minutes

 

(C)Clean & Jerk – 80% x 1 x 5

 

 

(D) 5 rounds

·      7  thrusters, 135/95lbs

·      60s assault bike

·      Rest 60s

 

 (E) Ab wheel – 3 x 8 - 12

 

Tuesday

 

(A) handstand walk, practice for 10 minutes

 

(B) HSPU – 5 sets, stopping 1 -2 shy of failure, rest 2 minutes

 

(C) AMRAP in 20 minutes

 

·      10 burpees

·      10 toes to bar

·      10/7 calories assault bike

 

Wednesday

 

(A) Snatch – 80% x 1 x 5

 

10 rounds

·      5 Strict Ring Dip 

·      5 Strict pull - up

 

(C) 5 Rounds

·      3 rope climbs

·      8 Behind the neck power jerk, 155/105lbs

·      40 double - unders

 

(D1) GHD sit - up – 4 x 10

(D2) Back extension – 4 x 10

 

Thursday

 

(A) Power snatch  - 5 x 2 (moderate weight)

 

(B) Row – 30 minutes, recovery pace

 

(C1) Hollow rock – 4 x 35s

(C2) V – ups – 4 x 20

(C3) side plank – 3 x 35s

 

Friday

 

18.1 skill work

 

Saturday

 

 

(A) 18.1

 

 

 

(B) ab work of choice