Week 13 – (13/15) 

10^th – 16^th Feb 2020 

Block 2: Skills focus 

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Overview for this week:  

Monday: Single leg / lower body 

Tuesday: Bar MU / ‘Mamba’ WOD 

Wednesday: HSPU / Aerobic  

Thursday: Snatch complex  

Friday: Functional Bodybuilding / For Quality 

Saturday: Push Press 

Sunday: Olympic lifting class / Rest day 

MONDAY 10^th FEBRUARY 

MOBILITY: 

Ankles & hips 

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STRENGTH: 

Box pistol squats 

3 sets of 6-8 reps each leg  

Tempo 20X1 (2 seconds down, explode back up) 

Rest 90-120 seconds 

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WOD: 

‘Top Gun’ 

For Time: 

20 Thrusters  

20 Sumo Deadlift High-Pulls  

20 Push Jerks  

20 Overhead Squats  

20 Front Squats  

(Rx 60/42.5kg) 

4 Burpees to start, and at the top of each minute. 

Do 4 burpees every minute, including at the start of the WOD, before continuing the barbell work. Athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps of the previous barbell movement. If the minute clock beeps during a repetition the athlete will complete their rep and then start their 4 burpees. 

TUESDAY 11^th  

SKILL: 

Bar muscle ups 

15-20 minutes to work through bar muscle up drills/progressions led by the coach. 

Starting on the low bar and working through more challenging options depending on skill/strength level. 

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WOD: 

‘Mamba’ 

AMRAP in 18 minutes 

5 Muscle-Ups (bar or ring) 

8 Power Cleans (80/55kg) 

24 Box Jumps (30/24 in) 

WEDNESDAY 12^th  

SKILL/STRENGTH: 

HSPU skills – kicking up, kipping, eccentric  

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Eccentric HSPU 

3 sets of 6-8 reps @ tempo 4010 

Rest 90 seconds 

Option to kick back up or kip to the top of each rep. 4 seconds on the way down. Looking for control here. Great chance to practice kipping HSPU under some fatigue if you already have this skill.  

Scale to eccentric DB push press or alternative if unable to complete at least 6 reps.  

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AEROBIC WOD: 

6 Rounds for Total Reps in 23 minutes 

1 minute of Rowing / Bike (for calories) 

1 minute of Burpees 

1 minute of Double-Unders / SU 

1 minute Rest (record score during rest) 

THURSDAY 13^th  

BARBELL CYCLING COMPLEX: 

Build up to a heavy for the day in the following complex: 

2 Power Snatch + 1 Hang snatch + 1 OH squat 

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WOD: 

For time 

30 slam balls 

30 T2B 

30 DB snatch 22.5/15kg  

30 pull ups 

FRIDAY 14^th  

STRENGTH/BODYBUILDING: 

3 Tri-Sets (Rest 60-90 seconds after each set) 

Supinated Strict pull ups 8-10 reps @ tempo 2020 

Single arm DB overhead carry 50ft each arm 

KB Turkish sit up 6-8 reps 

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WOD: 

15 minutes of movement for quality (no score) 

The aim here is to move with purpose, but not for score. Focus on quality reps and awesome technique throughout.  

10 DB/KB Deadlifts 

10 Hollow rocks 

Accumulate a 30 second HS hold  

10 Strict T2B 

20 Box step ups (10 each leg) 

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OPTIONAL CORE WORK: 

3 rounds 

15 sit ups 

15 V-ups 

30 bicycle crunches  

45 second plank 

SATURDAY 15^th  

STRENGTH: 

Push press 

5 sets 

5-4-3-2-1 building each set

Rest 2 mins 

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WOD: 

EMOM 15 

(Scale accordingly to enable you to be consistent throughout the 15 mins.) 

Min 1: 1 round of Cindy 

Min 2: 50 DU  

Min 3: 12/8 cals bike  200/160m row 

SUNDAY 16^th  

Rest day / Oly class