Deload week
Following our 6 week strength program and last weeks 1 rep max testing this week we must have a reload week, this is a lighter week so our body can recover from the stresses of 1 rep max testing.
It is a great opportunity for the whole gym to do extra skill work, and fitness work.

Monday
8 mins – Push Jerk skills:
Dip position – Upright torso
Bar path & finish.
Watch for early press before hips straight.
Drill in with bar
8 mins – Butterfly Skills
1- Coach Beat swing
2- Coach Top position with low bar. (chin over bar)
3- Coach transition from top position back torch position
Note: Athletes must first learn a kipping pull up before attempting butterfly. With these athletes teach kipping with band.
WOD Strict partners 16 minute amrap
Relay
5 Pull ups strict
10 Press ups
100m run with ball 9/6kg – Partner 2 can now begin the pull ups.
Tuesday
Clean skills
Warm up
Wrist mobility
Hip mobility
Front rack mobility
Bar only
Front squat – Focus on knees trading feet, weight on heels, front rack
Tall clean – Focus on ability to pull under bar
Clean High pull, focus on balance and bar path.
Fall clean.
WOD “Help its wallballs”
21-15-9-9-9
Wall balls
Box jumps
 
Wednesday
Muscle up skills:
Take time to ensure each athlete has a progression to work on.
Kipping – Teach larger swing
Catching – feet on floor progressing to jump
Pressing – Kipping ring dip
WOD Max distance in 10 minutes.
Plate carry Lunge -25/15kg – Even minutes
Bear crawl – Odd minutes
Note: Score is total number of lengths x 8m. As each member works width ways across gym.
Thursday
Snatch skills Perfecting the basics.
Snatch Pipe skills spend 20 minutes:
(Focus on oh squat positioning, Bar position, weight on heels, knees tracking feet, keep coming back to this position in each movement below.)
EMOTM reps pipe only
3 OH Squats (don’t move on until good, or scale depth apropriatly)
3 Snatch balance
3 Scarecrow to muscle snatch
3 Scarecrow to OH Squat
3 Pockets, pause at scarecrow to OH Squat
3 High hang pause at scarecrow to OH Squat
3 High hang snatch.
Now with Bar
Snatch high pull – focus on balance centre of feet not shifting forward for back. Also bar path.
OH Squat
Snatch balance
High hang snatch
Full snatch with bar.
Bench mark WOD
Annie
50-40-30-20-10
Double unders
Sit ups

Friday
Split jerk – Just with bars, start with pauses and ensure all positions perfect.
Rack position
Pause in dip
Push press
Push jerk
Spilt jerk
Qualifier 2 for Scale the heights “Heavy Metal”
Saturday
EMOTM alternating x10
Hand stand hold
Max pull ups
Strength x 10 mins
OH lunge build to 6 rep max
11 Min amrap
200m run
10 Box step ups
10 Push press with bar
11am class
“Jag 28“
For time:
Run 800 meters
28 Kettlebell swings, 2 pood
28 Strict Pull-ups
28 Kettlebell clean and jerk, 2 pood each
28 Strict Pull-ups
Run 800 meters
U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, Alabama, assigned to the 21st Special Tactics Squadron, based in Pope Air Force Base, North Carolina, died on September 29, 2010, while conducting combat operations in Uruzgan province, Afghanistan. He is survived by his parents Ray and Pat, and siblings Terri, David, Joseph and Thad.