Programming for the Week Commencing‪ 19th November‬

Monday:

A.

Strength

5 Sets For Quality (15 Mins):

20s Ring (Top) Support Hold or 30/60s Plank Hold
40s Rest
20s Slow Negative Ring / Box Dips
40s Rest
20s Ring (Bottom) Hold or 30/60 Hollow Body Hold
40s Rest

Coaches Notes: Bring your feet and knees together, toes extended away from you. Squeeze your abs!

B.

20 EMOM
1 – 6 X DB Power Clean @25/20kg
2 – 6 X DB Burpee* @22.5/15kg

*Every 4 Mins (2 Rounds) increase the DB Burpees by 1 Rep

Tuesday:

‘Hurt Locker’

For Time (Rolling Clock):

10-1
Clean & Jerk @50/35kg
T2B
10-1
Thrusters @50/35kg
Pull Up
10-1
Power Snatch @50/35kg
HSPU

Score = Time

Time Cap: 35 Mins

Wednesday:

30 AMRAP
In Pairs

10 X Over Partner Burpee
12/10 X Cal Row / Ski / Bike
10 X Wallball @9/6kg


Score = Time

Coaches Notes:
 Relay Style – P1 completes all movements (30 reps) then tags P2 who does the same.

Thursday:

Power Clean Cycling

A.

Power Clean Cycling Technique

B.

10-1
Power Clean @60/40kg
Ring Dip / Box Dip / Push Up

Score = Time

Coaches Notes:
Focus on your breathing and aim for a weight you can go unbroken on the Power Clean, this wants to be a workout you’re moving the whole time trying to keep at a constant pace. With the Dips do not go to failure. If you start to slow stop, recoup and go again rather than moving poorly. This will get you used to going at speed rather than setting into a slow pace, thus improving you ability to move well and swiftly under fatigue.

Friday:

A.

Strength

6 X 3 Back Squat @80% of 1RM Back Squat

B.

Conditioning

5 Rounds For Time:
In Pairs

20 X Synchro DB Snatch @25/17.5kg
20 X Synchro Med Ball Partner Sit Up
20 X Pull Ups
20 X Wallballs @14/9kg

Time Cap: 20 Mins

Saturday:

Conditioning

For Time:
In Pairs

24-21-18-15-12-9-6-3
Synchronised Power Clean @61/42.5kg
Synchronised Down Up
HR Push Ups

Score = Time

Strongman 75 Min Masterclass!!!!💥


Sunday:

XMAS COMP!!!! 🎅🏽💙💪🏽🔥