WEEK 3 of 9

31st May – 5th June 2021 

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This week overview: 

Monday: Back squat week 3 & Bank Hol pairs comp

Tuesday: Power snatch week 3

Wednesday: Gymnastics

Thursday: OH pressing 

Friday: Big Friday endurance WOD

Saturday: Pause Deadlifts

MONDAY 31st MAY

STRENGTH:

Back squat week 3

3 x 8 @ 70%

1 x 3 @ 85%

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WOD:

For Time

Buy-In:

100 Stepping lunges 

30-20-10 Reps

Box Jumps (24/20”)

Wall Ball Shots (9/6kg)

USA Kettlebell Swings (24/16 kg)

Buy out:

50 air squats

TUESDAY 1st June

STRENGTH:

Power Snatch week 3

15-20 mins to build in the complex:

1 x Power snatch with 2 sec pause at the knee +

1 x Power snatch with 2 sec pause in the catch 

Rest as needed between sets.

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WOD:

AMRAP 10

1 Power snatch 

1 Toes-to-bar

2 Power snatch

2 Toes-to-bar

3 Power snatch

3 Toes-to-bar

…etc etc

Rx: 35/25kg

WEDNESDAY 2nd June

SKILL:

Pike handstand walk around box 

GYMNASTICS STRENGTH:

For Quality

5-4-3-2-1 Pike handstand walk

10-8-6-4-2 Strict pull ups / Ring rows (double the reps for ring rows)

WOD:

For Time

10-20-30-40-50 Dumbbell Hang Clean (22.5/15 kg)

25-20-15-10-5 Burpees Over Dumbbells

10-20-30-40-50 Double-Unders

THURSDAY 3rd

STRENGTH:

Overhead push complex

5 sets.

Rest as needed between sets.

1 push press + 4 push jerk (Aim to go heavier than last week)

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WOD:

For Time-

50 Pull ups

50 HSPU

50 Power cleans

50 Deadlifts

50/35kg 

FRIDAY 4th 

BIG FRIDAY

ENDURANCE WOD:

6 x 6 min EMOM’s

1 min rest between each EMOM. 

EMOM #1 & #4

Min 1: 50 secs max cals bike/row or DU/SU or Run

Min 2: 50 secs max burpees 

1 min rest

EMOM #2 & #5

Min 1: 50 secs max cals bike/row or DU/SU or Run

Min 2: 50 secs max box jumps 

1 min rest

EMOM #3 & #6

Min 1: 50 secs max cals bike/row or DU/SU or Run

Min 2: 50 secs max jumping lunges 

REPEAT

SATURDAY 5th 

Benchmark Saturdays

STRENGTH:

Pause Deadlifts

5 sets building.

7 reps with 2 sec pause at the knee.

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WOD:

‘The Chief’

Five 3-minute AMRAPs in 19 minutes

AMRAP in 3 minutes

3 Power Cleans (60/42.5kg)

6 Push-Ups

9 Air Squats

Then Rest 1 minute

Repeat 5 times