Week 14 – (14/15)
17th – 23rd Feb 2020
Block 2: Skills focus
Overview for this week:
Monday: Single leg / lower body
Tuesday: MU drills
Thursday: Barbell cycling
Friday: Functional Bodybuilding / Sprint chipper
Saturday: Tempo DL’s
Sunday: Olympic lifting class / Rest day
MONDAY 17th FEBRUARY
Ankles & hips
Assisted pistol squats / negative pistols
3 sets of 6-8 reps each leg
Rest 90-120 seconds
5 rounds for time
40 DU (100 SU / 10 attempts)
12 DB box step overs 2 x 22.5/15kg @ 24/20”
8 Up/downs (half burpee)
BMU STRENGTH/SKILL WORK:
Work through 3 or 4 rounds of..
10-20 second hang in false grip / palms over bar hold
10-15 tight kip swings
10 straight arm banded PVC push downs / 10 kip swings with straight arm press down
10 scapula push ups
Min 1: AMRAP bar MU
Min 2: 15 wall balls
Min 3: 200m row
Min 4: 30 second isometric hold of your choice*
*Must be a core exercise. e.g hollow hold, plank etc
Toes to bar overview and progressions.
Use this time to select a scale to use in WOD 1. Pick something where you can move really well but it challenges you. Quality reps only.
For example, if you don’t have T2B then you could do small sets of three-quarter T2B.
KB Swings should ideally be unbroken.
Rest after WOD 1 and prepare for WOD 2.
Toes to bar
Russian KB swings
15 Box jumps 24/20”
10 DB/KB Push press 2 x 22.5/15kg
5 Weighted sit ups
8 minutes to Build to a heavy weight in the complex first.
Then perform the EMOM straight after with something lighter / same weight.
1 Complex every minute of:
1 Snatch grip DL + 1 Hang power snatch + 1 Overhead squat + 1 Power snatch
‘Black & Blue’
5 rounds for time
10 Power cleans 60/42.5kg
3 Tri-Sets (Rest 60-90 seconds after each set)
Dual Arnold Z-press 8-10 reps @ tempo 2020
Renegade rows 12 reps total @ tempo 20X1
Side plank 45-60 secs each side
Sprint Chipper – For time
50 Pull ups
40 Goblet squats 24/16kg KB
30 STOH @ 40/25kg
20 OH stepping lunges (10 each leg) 24/16kg KB
10 Power snatches 40/25kg
Build to a heavy set of 6 deadlifts @ tempo 30X1
(3 seconds down, 0 seconds at the bottom, explode up, 1 second at the top)
For Time with a Partner
500-400-300-200-100m Row (x2) / 25-21-16-10-5 Cals Bike (x2)
Partner Kettlebell Rack Hold (24/16 kg)
5 Burpee penalty for each drop of kettlebells
With a running clock rows will be performed alternating between teammates, as time trials for each distance: 500/500, 400/400, 300/300, 200/200, 100/100. Every row is to be performed at maximum intensity while the other partner “rests” with two kettlebells in rack position. The “resting” partner will rack the bells at the beginning of their partner’s row and will unrack them at the end of the row.
Unracking of kettlebells before the end of the row results in a 5 synchronized burpee penalty for every offense, to be paid at the end of the workout.
Oly lifting / Rest day