12 week block – 3 weeks on, 1 week deload x 3.
(See previous week programming for focus and weekly structure).
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OLYMPIC LIFTING:
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WOD:
5 Rounds for time
12 burpee wall balls 9/6kg
10 Deadlifts 80/55kg
STRENGTH:
Back squats 4 x 8 reps at tempo 30X1
(Rest 2-3 minutes between each set)
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WOD:
18 minute AMRAP
6 Power cleans 40/25kg
10 Air squats
8 knees to elbows (no T2B allowed)
GYMNASTICS STRENGTH:
EMOM 12
Min 1: (Push) Handstand hold (aim for 30-45 seconds total)
Min 2: (Pull) 2-5 eccentric pull ups (slow as possible with control)
Min 3: (Midline) Hip flexor raises x 12-15
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WOD:
10-9-8-7-6-5-4-3-2-1 For time
Pull ups
HSPU
Ab mat sit ups
OLYMPIC LIFTING:
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WOD:
EMOM 15
Min 1: 10 DB/KB Hang clean & jerk 22.5/15kg (5 each arm)
Min 2: 14 box jumps 24/20
Min 3: Max DU (no SU, there’s plenty tomorrow 😉 Set yourself a target and aim to hit it every time. Even if it’s 1 DU!)
A1. Low box DB/KB step ups. 8 each leg tempo @21X1
A2. Ring dip support 20-30 seconds
X3
B1. Single arm suitcase deadlift 8 reps each side tempo 30X0
B2. Weighted push ups 8-10 reps tempo 20X0
X3
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WOD:
15 Minutes of work for Quality
100ft farmers walk (you choose weight of DB/KB’s but must be challenging)
100 single unders (No DU)
20 waiters squats (10 each side)
Workout announced on the day
Rest day or Olympic lifting class