Week 4/10 

Week 4 of this block. Some tough workouts this week, also the percentages rising in the Olympic lifting. 

Next week (22^nd July week 5) will be a deload week, with a focus on skill development and technique.

Key things for success this upcoming week: 

• Log scores/times/weights/reps on ZenPlanner 
• Give it all you got in each session 
• Listen to your body and do your mobility work
• Enjoy your fitness! 
• Nail the basics (sleep, water, food) 

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Overview for this week: 

Monday: Cleans  

Tuesday: OH pressing strength + Partner Chipper WOD 

Wednesday: Gymnastics/Bodyweight + aerobic EMOM 

Thursday: Front squats + Sprint workout 

Friday: Snatch + benchmark

Saturday: Deadlift + team of 3 

Sunday: Olympic lifting class / Rest day 

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MONDAY 15^th JULY 

STRENGTH: 

Cleans 

A – Clean technique primer 

B – Warm up to 75% of 1RM Clean 

C – 75% x 4, 80% x 3

D – 82% x 3, 85% x 2

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WOD: 

#1 

6 minute AMRAP 

18 wall balls 9/6kg 

15 KB swings 24/16kg

12 Toes to bar

———— REST WALK 3 MINUTES ——–

#2 

REPEAT 6 minute AMRAP 

The aim here is to be consistent and get a similar score in both AMRAPs.  

TUESDAY 16^th JULY 

STRENGTH: 

Push press + Strict Press

A) 12 minutes to Establish a heavy 3 Push press for the day

Aim to increase weight from last week  

Rest 2/3 mins between efforts 

B) With 50% of the established weight in the Push press, perform 1 max set of Strict Press. 

Record scores/weights on ZenPlanner. 

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WOD: 

Partner Chipper 

For Time: 

600m run together  

100 DU / 200 SU 

80 Box jumps 24/20” 

60 Pull ups 

40 Burpees 

2 Wall climbs 

WEDNESDAY 17^th JULY 

GYMNASTICS STRENGTH: 

EMOM 6  

Min 1: Eccentric pull ups x 3-6 / Eccentric muscle up x 1-3 

Min 2: Incline push ups x 8-12 

EMOM 6 

Min 1: Hollow hold 20-30 seconds 

Min 2: Ring dips x 6-10 

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WOD: 

EMOM 15 

Breathing efficiency will be key here! Be careful also with your scaling options. 

Min 1: 15/11 cal row 

Min 2: 10 STOH 50/35kg 

Min 3: 12/8 cal bike 

Min 4: 10 power cleans 50/35kg 

Min 5: 10 ab mat sit ups 

THURSDAY 18^th JULY 

STRENGTH: 

Front Squat 

• Build up to the weight you finished on last week in the Front squats. 
• 4 sets of 4 @ that weight (all reps must be at tempo 22X1) 

(2 seconds down, 2 second pause at bottom, explode up, 1 second reset at the top). 

Rest 2/3 mins between each. 

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WOD: 

2 rounds for time: 

21 Thrusters 42.5/30kg 

15 Chest to bar pull ups 

9 Handstand push ups 

FRIDAY 19^th JULY 

STRENGTH: 

Snatch 

A – Snatch technique primer 

B – Warm up to 75% of 1RM Snatch` 

C – 75% x 4, 80% x 3

D – 82% x 3, 85% x 2

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WOD: 

‘Nancy’ 

5 Rounds For time 

400m run 

15 Overhead squats 42.5/30kg 

SATURDAY 20^th JULY 

Deadlift 

A) Build up to a heavy 3 reps @ tempo 21X1 (use last week as a guide) 

B) 3 working sets with that weight @ tempo 21X1 

Rest 2.5/3 mins between sets 

(2 seconds down controlled, 1 at the bottom, explode up, 1 second at the top.) 

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WOD: 

Teams of 3 

20 minute AMRAP  

16 cal bike / 20 cal row 

8 burpees 

4 clean & jerks 50/35kg 

SUNDAY 21^st JULY 

Rest day or Olympic lifting class