Week 15 – (15/15)
24th Feb – 1st March 2020
Block 2: Skills focus
Last week of this block / test week
Some challenging workouts coming this week – lets finish this training block strong! There are a few surprises, tests & re-tests including the famous barbell cycling workout DT on Thursday!
Next week (2nd March) will be a deload & ‘no drop’ week.
Overview for this week:
Monday: Single leg strength test
Wednesday: 30 min EMOM
Friday: Functional Bodybuilding
Saturday: Back squat / Partner WOD
Sunday: Olympic lifting class / Rest day
MONDAY 24th FEBRUARY
Single leg strength test
(see video below)
10 minute EMOM (switching legs every minute)
12 weighted step ups
Perform 12 on the left in minute 1, then 12 on the right in minute 2 and so on.
Use roughly 25% of your 1RM front squat weight / goblet.
Is one leg working more than the other?? If so, you’ve got an imbalance which will need fixing before squatting heavy! This test is great to implement into your training every few months and check in on your single leg strength.
100 Forward Stepping lunges (50 each leg)
50 Push press 20/15kg
25 Overhead Squats 20/15kg
75 Single unders
100 Air Squats
AMRAP in 20 minutes
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)
10 Hollow Rocks
10 Alligator Rolls
10 Arch Rocks
1 minute Rest
AEROBIC SKILL WOD:
2 min on / 1 min off (30 mins EMOM – 5 Rounds)
Work for the whole 2 minutes and aim for MAX reps.
Min 1: Max DU
Min 2: Max alternating DB snatch 22.5/15kg
Min 3: Rest
Min 4: Max Burpee box jumps
Min 5: Max T2B
Min 6: Rest
2 touch & go Power cleans (building over the 12 mins)
5 Rounds For Time
9 Hang Power Cleans
6 Push Jerks
Complete 5 rounds of the work in the order written.
Score is the time it takes you to complete 5 rounds.
3 Tri-Sets (Rest 90 seconds after each set)
Tall kneeling KB press 8-10 reps @ tempo 2020
KB/DB RDL 10-12 reps @ tempo 30X1
Plank march 20 reps (10 each arm)
Weighted sit ups
12-10-8-6 (Each leg)
Double KB front rack walking lunges
Double KB front squats
Mobility work for rest of the session
Back Squat (low bar or high bar)
5 sets – all reps to be at tempo 30X1 (3 seconds down, 0 at the bottom, explode up, 1 at the top)
5-4-3-3-3 building each set
Rest 2 mins after each set
15 min AMRAP in pairs
50 Hang power snatch 40/25kg
50 burpees over the bar
40 Power cleans 50/30kg
40 Wall ball shots
30 Deadlifts 60/35kg
30 DB push press 2 x 22.5/15kg DB’s
Ensure you have all the additional weights set aside ready when the workout starts. Weight increases for the cleans and then again for the DL’s. Work can be split however between partners.
SUNDAY 1st MARCH
Oly lifting / Rest day