Monday, February 26th - Sunday, March 4th

Week 9

 

Monday

 

(A) Beat swings (ring) – 3 x 8

(B) Ring muscle - ups – 3 sets, stopping 1 – 2 shy of failure, rest 2 minutes

 

(C)Clean & Jerk – 83% x 1 x 5

 

 

(D)

·      50 wall ball, 20/14

·      25 burpee box junp overs, 24/20”

·      40 wall ball, 20/14

·      20 burpee box jump overs

·      30 wall ball

·      15 burpee box jump overs

 

 (E) Ab wheel – 3 x 8 - 12

 

Tuesday

 

(A) AMRAP in 6 minutes

·      12 SA OH DB walking lunges

·      10 push ups

·      8  C2B pull – ups

 

rest 3 minutes

 

AMRAP in 6 minutes

·      12 SA DB OHS

·      8 burpees

·      25 double – unders

 

no rest before going into handstand walks

 

(B)handstand walk, practice for 10 minutes

 

(C1) High to Low cable twist –3 x 10 each

(C2) 20 V –ups 3 x 20

(C3) Low to High cable twist – 3 x10 each

 

Wednesday

 

(A) Snatch – 83% x 1 x 5

 

6 rounds

·      5 (weighted) bar Dip 

·      5 deadlifts, 75%

·      rest 90 seconds

 

(C) 5 Rounds

·      bar muscle – up – 3, 4, 5, 4, 3

·      snatch – 5 @ 95/65lbs, 4 @ 115/75lbs, 3 @135/95lbs, 4 @ 115/75lbs, 5 @ 95/65lbs

·      40 double - unders

 

(D1) GHD sit - up – 4 x 10

(D2) Back extension – 4 x 10

 

Thursday

 

(A) Row – 20 minutes, recovery pace

 

(B) 5 rounds

·      10 overhead squats, 95/65lbs

·      10 GHD sit-ups

·      10/8 cals Assault Bike

 

(C1) Hollow rock – 4 x 40s

(C2) weighted sit up – 4 x 15

(C3) side plank – 4 x 40s

 

Friday

 

18.2 skill work

 

Saturday

 

 

(A) 18.2

 

 

 

(B) ab work of choice