Week 8 (8/15)
6th – 12th January 2020
Block 1: Strength focus
Overview for this week:
Monday: Back squat
Tuesday: Tempo Deadlift
Wednesday: Gymnastics + aerobic WOD
Thursday: Clean & Jerk 1RM retest
Friday: Benchmark Friday
Saturday: Partner workout
Sunday: Olympic lifting class / Rest day
MONDAY 6th JANUARY
STRENGTH:
Back squat
Isometric back squats (2 position hold)
5 working sets. Go as heavy as possible, but MUST maintain the time in positions. (1 set = 20 seconds)
Rest as needed.
10 second hold just above parallel
10 seconds hold at parallel or just below
(Tension on the whole time)
WOD:
For Time:
50 Wall balls 9/6kg
40 Russian KB swings 24/16kg
30 Down/ups
20 HSPU
10 SA OH stepping lunges each leg 24/16kg KB
TUESDAY 7th
STRENGTH:
Deadlift EMOM 10
Min 1: 6 x Tempo deadlift @ 4010 using a weight that is challenging but can hold the tempo (4 seconds down) Use the same weight for all 5 sets.
Min 2: 30 second hollow hold
WOD:
12 minute AMRAP (EMOM starting on zero, 1 wall walk)
8 Alternating DB Snatch 22.5kg / 15kg
8 Box jumps 24/20”
WEDNESDAY 8th
GYMNASTIC STRENGTH:
HSPU eccentric
3 sets of 8 reps with a 3-5 second negative. Rest 90 secs.
Pull up negatives
3 sets of 8 with a 3-5 second negative. Rest 90 secs.
Core
3 sets of 30 seconds extended plank. Rest 90 seconds.
AEROBIC WOD:
EMOM 20 (with a Partner)
Min 1: Max Calorie Assault Bike
Min 2: Max slam balls
Min 3: Max Box Jump Overs (24/20 in)
Min 4: Max Calorie Row
Only one athlete works at a time. Athletes will decide how they will break up the workout. The aim for this workout is to be consistent on every round. No scoring, just select reps/cals and hit each round.
THURSDAY 9th
OLYMPIC LIFTING:
Testing:
1RM Clean & jerk (25 mins)
WOD:
‘Yay burpees!’
6 minute AMRAP bar over burpees
FRIDAY 10th
WOD #1:
‘Christina’
AMRAP in 20 minutes
9 Pull-Ups
9 Squat Cleans (95/65 lb)
9 USA Kettlebell Swings (1.5/1 pood)
9 Toes-to-Bar
9 Push Presses (95/65 lb)
9 Burpees
(Rest at least 5 minutes between WOD’s.)
WOD #2:
‘Annie’
50-40-30-20-10 For Time
Double unders
Sit-ups
SATURDAY 11th
STRENGTH:
Build to a 5 rep max strict press (12 mins)
WOD:
In pairs, You go, I go rounds
20 min AMRAP
10 Deadlifts 70/45kg
5 Knees to elbow/chest
10 cals bike/row
(1 full round each)
SUNDAY 12th
Olympic lifting / Rest day