WEEK 2 of 9
24th – 29th May 2021
This week overview:
Monday: Back squat week 2
Tuesday: Power snatch
Wednesday: Gymnastics
Thursday: OH pressing / ‘DT’
Friday: Big Friday endurance WOD
Saturday: ‘Benchmark Saturdays’
MONDAY 24th MAY
STRENGTH:
Back squat week 2
4 x 8 @ 65%
1 x 3 @ 80%
WOD:
AMRAP in 12 minutes
30 Wall Ball Shots 9/6kg
60 Double-Unders
30 Alternating single arm DB power cleans 22.5/15kg
TUESDAY 25th
STRENGTH:
Snatch week 2
20 mins to build in the complex:
1 x High hang snatch pull +
1 x Hang power snatch (knee) +
1 x Power snatch
Rest as needed between sets.
WOD:
E2MOM – 20 mins
8 power snatch 40/30kg
8 T2B
8 Burpees over bar
WEDNESDAY 26th
SKILL:
Ring dip
GYMNASTICS STRENGTH:
For Quality
10-8-6-4-2
– Ring dips / Box dip
– Strict pull ups / Ring rows (double the reps for ring rows)
WOD:
6 rounds for time of:
10 One legged squats, alternating
12 Push ups
15 Box jump overs
THURSDAY 27th
STRENGTH:
Overhead push complex
Every 2 mins for 10 minutes:
3 push press + 3 push jerk (Aim to go heavier than last week)
WOD:
‘DT’
5 Rounds For Time
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
70/47.5kg
FRIDAY 28th
BIG FRIDAY
ENDURANCE WOD:
6 Rounds for Reps
1:00 Alt. Single arm Devils Press 22.5/15kg
1:00 KB Russian Swings 24/16kg
2:00 Bike/Row cals / Run metres
1:00 Double Unders or DU attempts / Singles
1:00 Rest
Total score will be all reps combined. Use the minute rest to log your score for that round.
SATURDAY 29th
Benchmark Saturdays
STRENGTH:
‘Bear Complex’
Find a challenging weight for the day in this Barbell complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
WOD:
‘Rosa’
5 rounds for time
10 HSPU
400m run