Week 11 – (11/15) 

27^th January – 2^nd Feb 2020 

Block 2: Skills focus 

[check back to last week’s blog for programming update and focus for these 6 weeks] 

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Overview for this week:  

Monday: Single leg strength & stability

Tuesday: Pull ups / intervals

Wednesday: T2B & HSPU 

Thursday: Barbell cycling (snatch) 

Friday: Bodybuilding  

Saturday: Barbell complex 

Sunday: Olympic lifting class / Rest day 

MONDAY 20^th JANUARY 

STRENGTH: 

RFE Front rack Split squat 

• Warm up to a challenging weight before working sets. 
• Use the same weight for all 3 sets. 
• Stack plates, use a bench or low empty bar in rack for RFE. 

3 sets of 6-8 reps each leg  

Tempo 21X0 (2 seconds down with 1 second pause at the bottom. Different tempo to last week.) 

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WOD: 

2:00 minute AMRAP / 2:00 min REST x 5 rounds 

12 Overhead squats (choose weight you can do either unbroken or in no more than 2 sets) 

10 USA KB swings 24/16kg

8 Push press (same weight as OHS) 

6 Chest to bar Pull ups 

TUESDAY 21^st  

STRENGTH/SKILL: 

Pull ups (strict & kipping) 

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3 x 3 min EMOM  

EMOM 3: 

3-8 strict pull ups / banded strict / weighted pull ups 

-Rest 1 minute- 

EMOM 3: 

3-8 jumping eccentric pull ups / kipping pull ups 

-Rest 1 minute- 

EMOM 3: 

10-25 sec supinated chin over bar hold 

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WOD: 

EMOM 16 

(30 seconds work / 30 seconds off) 

Min 1: Unbroken Wall balls 9/6kg (no dropping)

Min 2: Max Calories – bike/row

Min 3: Max Down/ups

Min 4: Hollow hold / Dead bug 

WEDNESDAY 22^nd  

SKILL/STRENGTH: 

Kipping/Strict Toes to bar 

Kipping/Strict HSPU 

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For quality: (no score) 

12-9-6 

HSPU 

Toes to bar  

Focus on moving well here, choose either strict or kipping/mixture of both. The aim is to perform great reps and get some volume in whilst moving well. 

Use this as a ‘skill wod’. 12 min soft cap. 

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WOD: 

For time: 

100 DU / 200 SU 

800m run 

20 devils press 22.5/15kg  

40 push ups 

600m run 

THURSDAY 23^rd  

SKILL: 

Barbell cycling Power Snatch  

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BARBELL CYCLING: 

15 minutes to build to a heavy set of 5 touch & go power snatches  

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WOD: 

AMRAP 8  

6 Power snatch 35/25kg 

6 DB Thrusters 22.5/15kg

12 burpees 

FRIDAY 24^th  

STRENGTH/BODYBUILDING: 

3 Tri-Sets (Rest 60-90 seconds after each set) 

Ring/box dips 8-12 reps @ tempo 2020 

DB bent over rows 10-12 reps @ tempo 2020 

Filly lunge 8 reps each leg 

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WOD: 

For time 

25-20-15-10-5 

Double DB power cleans 22.5/15kg 

50-40-30-20-10 

Sit ups 

SATURDAY 25^th  

STRENGTH: 

12 minutes to build up to a heavy in the following complex.. 

5 Clean-grip Deadlifts 

3 Hang power cleans 

1 Front squats OR Thruster 

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PARTNER WOD: 

Every 5 minutes for 20 mins (split work however) 

You’re aiming to finish around the 4 minute mark each time. Scale up or down if needed. 

400m run / 500m row / 25 cal bike 

20 box jumps  

24 DB snatch 22.5/15kg   

SUNDAY 26^th  

Olympic lifting class / Rest day