WEEK 5 of 9

14th – 19th June 2021 

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This week overview: 

Monday: Back squat week 5

Tuesday: Power snatch week 5

Wednesday: Gymnastics

Thursday: OH pressing

Friday: Big Friday endurance WOD

Saturday: Deadlifts

MONDAY 14th June

STRENGTH:

Back squat week 5

5 x 5 @ 65%

1 x 1 @ 80%

Rest for 2 mins+ after each set. 

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WOD:

‘Grip n Rip’

AMRAP in 20 minutes

20 Burpees 

1 Deadlift

1 Hang Squat Clean

1 Push Press

1 Thruster

200m Run

Rx: 70/47.5kg 

TUESDAY 15th 

STRENGTH:

Power Snatch week 5

EMOM 4:

3 x Snatch high pulls @ mod weight

Rest 2 mins

EMOM 4:

2 x Power snatch with 2 sec pause at knee @ mod/heavy weight

Rest 2 mins

EMOM 4:

1 x Power snatch @ Heavy weight

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WOD:

For time:

10-9-8-7-6-5-4-3-2-1 reps of

Power Snatch 40/27.5kg

Box jump overs 24/20”

WEDNESDAY 16th 

GYMNASTICS STRENGTH:

3 sets For Quality 

6-10 strict pull ups / assisted ring pull ups 

3-6 strict HSPU

20 Banded pull aparts 

10 Banded push ups 

Rest 1 min

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Partner WOD:

AMRAP (with a Partner) in 16 minutes

(You-go-I-go style. 1 full round each)

5 Toes to bar

10 USA KB swings

10 Goblet lunges

THURSDAY 17th 

STRENGTH:

Overhead push complex

5 sets building.

Rest as needed between sets.

2 push jerk + 1 split jerk (Aim to go heavier than last week)

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WOD:

Quarter Finals 21.1 workout 

For Time

3 Rounds of:

10 Strict Handstand Push-Ups

10 Dumbbell Hang Power Cleans (2x DB’s)

50 Double-Unders

Rest 1 minute

Then, 3 Rounds of:

10 Kipping Handstand Push-Ups

10 Dumbbell Shoulder-to-Overheads (2x DB’s)

50 Double-Unders

FRIDAY 18th 

BIG FRIDAY

ENDURANCE WOD:

‘Nelson’

EMOM in 30 minutes

Minute 1: 15 Wall Ball Shots (9/6kg)

Minute 2: 10 Burpee Broad Jumps

Minute 3: 20/15 cal row / 200m run / 15/12 cals bike 

Minute 4: 20 Lunges

Minute 5: Rest

Repeat 6x

SATURDAY 19th

Benchmark Saturdays

STRENGTH:

Deadlifts

5 sets building

5 reps all @ tempo 21X1

Rest 90-120 secs 

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WOD:

‘Helen’

3 Rounds For Time

400 meter Run

21 Kettlebell Swings (1.5/1 pood)

12 Pull-Ups