Week 4 (4/15)
9th – 15th December 2019
Block 1: Strength focus
Overview for this week:
Monday: Back squat
Tuesday: Deadlift cluster sets
Wednesday: Gymnastics + engine
Thursday: Power C&J & benchmark
Friday: ‘Kalsu’
Saturday: Partner workout
Sunday: Olympic lifting class / Rest day
MONDAY 9th DECEMBER
STRENGTH:
Back Squat
5% heavier than last week. Last week of percentage back squats. No tempos this week.
3 sets of 3 @ 75%
2 sets of 1 @ 90%
Rest 2-3mins between sets
WOD:
AMRAP 14
16 Alternating DB snatch 22.5/15kg
30 DU
400m run (500/400m row / 30/21 cals bike)
TUESDAY 10th
STRENGTH:
Deadlift
Cluster sets
3 x (2.1.1) @ 80-90%
Rest 15-20 seconds between each mini set and then 2-3 mins between clusters.
Ensure form is spot on just like last week. No touch and go reps. Reset every time at the bottom and engage lats.
Last week of percentage DL’s.
WOD:
12 minute SKILL EMOM (40 secs work, 20 secs rest)
Min 1: 40 seconds of heavy wall balls 12/9kg
Min 2: 40 secs of Tall box jumps 30/24”
Min 3: 40 secs of V-ups
WEDNESDAY 11th
GYMNASTIC STRENGTH/SKILL:
3 rounds For Quality
10 hand release push ups
8 strict pull ups/chin ups/ring pull ups (athlete choice)
6 strict toes to bar
4 wall walks
WOD:
EMOM 20
Min 1: 20 slam balls
Min 2: 12/8 cal bike OR 200/160m row
Min 3: 10 Double DB power cleans (mod-heavy)
Min 4: 30 air squats
(scale back numbers if needed to ensure you can complete)
THURSDAY 12th
OLYMPIC LIFTING:
Power Clean & Jerk waves
3 waves
Wave 1:
3 reps @ 65%
2 reps @ 75%
1 rep @ 80%
Wave 2:
3 reps @ 70%
2 reps @ 80%
1 rep @ 85%
Wave 3:
3 reps @ 75%
2 reps @ 82%
1 rep @ 87%
WOD:
Choose from either….
‘Isabel’
30 snatches for time @ 60/42.5kg
OR
‘Grace’
30 clean & jerks for time @ 60/42.5kg
(10 min cap on both)
FRIDAY 13th
Benchmark workout
‘Kalsu’
For Time
100 thrusters 60/42.5kg
Every minute starting on 0:00 perform 5 burpees
Time cap: 40 mins
SATURDAY 14th
SKILLS:
WOD:
‘Black Friday’ pairs workout
(30 minute cap)
For Time (with a Partner)
200 Box Jump Overs (24/20 in)
150 Wall Balls (9/6kg)
100 Ground-to-Overheads (45/30kg)
75 Bar Over Burpees
50 Pull-Ups
Partition the work any way you like.
SUNDAY 15th
Olympic lifting class or rest day