PROGRAMMING WEEK 1 of 9
5th – 10th October
The first week of this new Strength cycle. 💪
This 9 week cycle will be aiming to build strength in the back squat, the Olympic lifts and also overhead pressing movements. The 9th week will be a test week.
We’ll also continue on with the Friday engine workouts, where we will retest ‘Bex’ on the first and last week to track progress. Saturdays will be partner workouts each week to kick off the weekend with a fun, sweaty session!
Let’s get those strength gains!!
After these 9 weeks, we’ll start gearing up for the Open which begins in February 2021.
See you in class soon,
The coaches
This week’s overview:
Monday: Back squat
Tuesday: Snatch
Wednesday: Gymnastics
Thursday: Clean & overhead pressing
Friday: Engine / aerobic benchmark test ‘Bex’
Saturday: Functional Body building / Partner WOD
MONDAY 5th OCTOBER
STRENGTH:
Back Squat week 1 strength cycle
5 x 8 @ 60%
1 x 3 @ 75%
Rest 90-120s between sets
WOD:
AMRAP 12
15 Russian KB Swings 24/16kg
24 DU
9 Hand release push ups
TUESDAY 6th
STRENGTH:
Snatch cycle week 1
Hang power snatch
1 x 3 @ 50%
1 x 3 @ 60%
1 x 3 @ 65%
2 x 2 @ 70%
Snatch deadlift
2 x 3 @ 80%
WOD:
4 Rounds
3 mins on / 1 min off (16 mins)
30 DB snatch 1 x 22.5/15kg
10 burpee over DB
Max ab mat sit ups
WEDNESDAY 7th
STRENGTH:
Gymnastics strength
5 rounds for quality
12 seated pike raises
12 seated straddle raises
15 hollow rocks
15 arch rocks
15 sec hanging L-sit
WOD:
5 rounds
3 min AMRAP
3 Power cleans 42.5/30kg
6 HSPU
12 Front rack Lunges 42.5/30kg
1 min Rest
THURSDAY 8th
STRENGTH:
Clean & Jerk week 1 cycle
Squat clean
1 x 3 @ 50%
1 x 3 @ 60%
1 x 3 @ 70%
2 x 3 @ 75%
Push press
1 x 3 @ 65%
2 x 2 @ 70%
WOD:
For Time-
100-60-40
DU
50-30-20
STOH 45/30kg
FRIDAY 9th
WOD:
Engine / aerobic
(Workout to be re-tested again in the last week of this block)
‘Bex’
AMRAP in 35 minutes
50 Wall Ball Shots / ball toss (9/6kg)
40 Box Jumps (24/20 in)
30 Toes-to-Bars / Toes to KB/rig
20 Deadlifts (65/50kg)
800m Run OR 80/60cal Row OR 60/48cal Bike
SATURDAY 10TH
STRENGTH:
FBB
3 sets. Rest 60-90 secs after each set.
A1: Pendlay row 8-10 reps @ tempo 31×1
A2: Close grip push up 8-12 reps @ tempo 2020
A3: Plate loaded hollow body hold 15-20 secs (scale back to normal hollow / bent hollow)
PARTNER WOD:
In teams of 3 – can split work however, but only 1 person working at a time.
1 person in the team must be holding a plank at all times.
Team work will be key here!
For time-
150 Goblet box step ups (24/16kg)
150 Down/Ups
150 Single arm DB/KB push press 24/16kg