PROGRAMMING WEEK 6 of 6
28th Sept- 3rd October
The final week of this Strength/Muscular Endurance focused cycle. 💪 A few tests this week to round off the 6 week block.
It’s been great to see some brilliant improvements in snatch technique, pull up strength and general fitness over the last 5 weeks, well done team!
This week’s overview:
Monday: Tempo Deadlift
Tuesday: Tempo Front squat
Thursday: Snatch + OHS complex / Partner WOD
Friday: Hero WOD ‘Helton’
Saturday: Functional Bodybuilding
MONDAY 28th SEPTEMBER
Build to a perfect set of 5 tempo deadlifts.
3 second negative. 1 second pause at the bottom. 1 second at the top.
15-20 mins to build, coaches choice.
Rest 90-120 secs between sets.
We’re looking for excellent form here, with no rounding of the back and a 3 second control down.
Not a 5 rep max.
2 x 6 min AMRAP’s
3 min Rest between
8 Pull ups
10 Box jumps
REST 3 mins
10 Deadlifts 50/35kg
Tempo Front squats
Build over the sets to a heavy single at the tempo prescribed.
Every 3 mins for 5 sets
All reps @ tempo 21X1
2 second negative. 1 second pause at the bottom. 1 second at the top.
Buy in: 84 Double unders / 168 SU
Into 2 rounds of
29 DB thrusters 2 x 22.5/15kg
Cash out: 84 Double unders / 168 SU
(Happy Birthday Lee! One of the ‘Morning crews’ finest)
Pull ups & HSPU
Min 1: 8-12 pull ups (Any variation, choose something you want to work on – strict / jumping / kipping / butterfly) Aiming to build on the last few weeks.
Min 2: 6-10 HSPU (Strict or kipping) Again, continuing to work on previous weeks.
Min 3: Rest
Single arm Devils press (alternating)
Toes to KB / T2B / Hanging knee raises
22.5/15kg x 1
THURSDAY 1st OCTOBER
20 minutes to build to a heavy complex for the day-
2 x power snatch + 1 x overhead squat
60 clean and jerks @ 60/42.5kg
Alternate reps as often as you like, only 1 person working at a time.
Aerobic / Endurance
Hero workout ‘Helton’
3 rounds For Time-
800m run / 60/48 cal bike / 80/60 cal row
30 DB cleans @ 2 x 22.5/15kg
Time cap: 40 mins
Functional Body Building
4 sets for quality
A1: Single arm DB floor press x 8-12 each arm @ tempo 2020
A2: RFE split squats 10-12 reps each leg @ tempo 30X1 (use stack of plates to elevate rear foot)
Any version of RFE SS is fine – front rack with bar, single arm DB, goblet etc.
AMRAP in 20 minutes
20 Wall Ball Shots/Toss (9/6kg)
20 Power Snatches (35/25kg) / DB snatch (22.5/15kg) (athletes choice)
20 Box Jumps (24/20 in)
20 Push Presses (35/25kg)