PROGRAMMING WEEK 3 of 9  

19^th – 24^th October  

The 3^rd week of this cycle. 💪 

This 9 week cycle will be aiming to build strength in the back squat, the Olympic lifts and also overhead pressing movements. The 9^th week will be a test week. 

We’ll also continue on with the Friday engine workouts, where we will retest ‘Bex’ on the last week to track progress. Saturdays will be partner workouts each week to kick off the weekend with a fun, sweaty session! 

After these 9 weeks, we’ll start gearing up for the Open which begins in February 2021.  

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This week’s overview:  

Monday: Back squat week 3 

Tuesday: Snatch week 3 

Wednesday: Gymnastics / ‘Mary-Ann’ 

Thursday: Clean & jerk week 3  

Friday: Engine / aerobic  

Saturday: Functional Body building / Partner WOD 

MONDAY 19^TH OCTOBER 

STRENGTH: 

Back squat cycle week 3 

3 x 8 @ 70% 
1 x 3 @ 85% 

Rest at least 2 mins between sets. 

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WOD: 

Chipper For Time 

30 Push-ups 

40 Front squats @ 50/35kg  

50 Box jumps 

60 Bar-over Burpees 

Time Cap: 20 minutes 

TUESDAY 20^th  

STRENGTH: 

Snatch cycle week 3 

Squat snatch  

1×2 @ 50% 

1×2 @ 60% 

1×2 @ 70% 

1×2 @ 80% 

1 @ 85% 

1 @ 90% 

Aim here is to work on the OHS and getting into a better bottom position. If unable to perform a full squat snatch, you can perform power snatch + ohs or just the power.  

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WOD: 

4 Rounds for Time 

9 Toes-to-Bars / Toes to KB 

22 Alternating Dumbbell Snatches (22.5/15kg) 

7 Power Cleans (60/42.5kg) 

WEDNESDAY 21^st  

SKILL: 

Pistol squat technique 

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STRENGTH: 

3 rounds for quality 

20 seated straddle raises 

20 hollow rocks 

20 arch rocks 

20 sec hanging L-sit 

10 strict pull ups  

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WOD: 

“Mary-Ann” 

5 rounds for time 

7 HSPU 

14 Pistol squats alternating  

21 DU 

THURSDAY 22^nd  

STRENGTH: 

Clean & Jerk week 3 cycle 

Hang clean 

1×2 @ 60% 

1×2 @ 70% 

3×2 @ 80% 

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Jerk off rack 

1×2 @ 60% 

1×2 @ 70% 

2×2 @ 80% 

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WOD: 

AMRAP 8 

10 STOH 35/25kg 

15 USA KB swings 24/16kg 

FRIDAY 23^rd  

WOD: 

Engine/Aerobic 

15 rounds for time  

(40 min cap) 

15/12 cal bike / 200m run / 20/15 cal row 

12 Up-Downs 

9 Weighted Zombie sit ups  

SATURDAY 24^th  

STRENGTH: 

Functional body building  

3 sets. Rest 60-90 secs after each set. 

A1: Chainsaw row 8-10 reps each arm @ tempo 2020 

A2: Strict HSPU 5-7 reps  

A3: Plate loaded hollow body hold 20 secs (scale back to normal hollow / bent hollow) – same move as last 2 weeks. 5 secs more this week! 

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WOD: 

Partner workout  

4 Rounds for Time (with a Partner) 

20 Synchro stepping Lunges  

15 Synchro Down-Ups 

50 Wall Ball Shots / toss  

Buy-Out: 100 DU / 200 SU 

With a running clock, as fast as possible perform the prescribed work in the order written for 4 rounds. The pair must accomplish the Lunges and Push-Ups synchronized together. The Wall Ball Shots can be split between the team. To complete the workout, the buy-out of 100 DU must be accomplished by the team. Only one athlete works at a time.