Monday, March 12th - Sunday, March 18th

Week 11

 

Monday

 

(A) Row 5k

 

rest  10 minutes

 

Row 5k

 

(B1)  High to Low cable twist –3 x 10 each

(B2) Reverse V – up on rower – 3 x 15

(B3) Low to high cable rotations – 3 x 10 each

 

Tuesday

 

(A) Snatch – 88% x 1 x 5

 

(B) Alternating every minute, for 21 minutes (one exercise per minute)

 

·      5 HSPU

·      2 snatch, 135/95lbs

·      6 C2B pull - ups

 

 

Rest 10 minutes

 

 

(C) AMRAP in 7 minutes

·      8 deadlifts, 225/185lbs

·      30’ handstand walk

·      10 wall ball

 

(D1) Ab wheel – 3 x 8 – 12

(D2) Back extension – 3 x 8 - 12

 

 

Wednesday

 

(A) Thruster – 5 RM

 

(B) 4 rounds

·      30 ft SA OH DB walking lunge, 50/35lbs

·      12 burpees over dumbbell

 

then

2 minutes for max reps SA DB thruster, 50/35lbs. Alternate every 5 reps

 

(C1) GHD sit - up – 4 x 10

(C2) Back extension – 4 x 10

 

Thursday

 

(A) AB – 25 minutes, recovery pace

 

(B) accumulate 45 HSPU, stopping 2 reps shy of failure every set. DO NOT GO TO FAILURE

 

(C1) Hollow rock – 4 x 50s

(C2) weighted sit up – 4 x 18

(C3) side plank – 4 x 50s

 

Friday

 

18.4 skill work

 

Saturday

 

 

(A) 18.4

 

 

 

(B) ab work of choice