Week 2 – (2/8)
16th – 22nd March 2020
8 week block
Focus for this block:
Overview for this week:
Monday: Snatch (power) & OH strength
Tuesday: Back squat
Wednesday: Gymnastics & partner WOD
Thursday: Cleans (power) / Front squat
Friday: Functional body building
Saturday: Deadlift
Sunday: Olympic lifting class / Rest day
MONDAY 16th MARCH
STRENGTH:
Power Snatch complex (increase weight from last week)
Every 2:00 for 5 sets @ moderate load:
1 x High hang Power Snatch + 1 x Low hang PS
(10 sec rest)
1 Power Snatch
(10 sec rest)
1 Power snatch
Overhead pressing:
Snatch grip BTN press @ tempo 2021
4 x 6
WOD:
8 minute AMRAP
10 KB Front rack stepping lunges 2 x 24/16kg
30 DU
TUESDAY 17th
STRENGTH:
Back squat
3 x 7 reps climbing (heavier than last week)
Box squats
2 x 8-10 reps @ final BS weight
WOD:
4 mins on / 2 mins off x 4 rounds (aiming for consistency over the 4 rounds)
2,4,6,8,10.. etc.. DB alternating Hang clean 22.5/15kg
6 Burpee over DB
1 Muscle up
WEDNESDAY 18th
SKILL/STRENGTH:
8 minutes work on spotted handstands / HS walking – In 2’s or 3’s
8 min EMOM
Min 1: Cross support rings or box 15-30 secs
Min 2: Wall facing HS 15-30 secs
PARTNER WOD:
For Time (with a Partner) 28 min Cap
50 Synchro Up/Downs
400m run (together)
100 Box Step overs (20 in)
40 Double-Unders / 80 Singles
50 Push ups
40 Knees-to-Elbows
60 Russian Kettlebell Swings (24/16kg)
60 Ab mat Sit-Ups
40 DB goblet squats 22.5/15kg
50 Hollow rocks
One partner works while the other rests. Box jump height is the same for men and women.
Up/Downs and run to be performed together. Everything else, split as you see fit.
THURSDAY 19th
STRENGTH:
Power clean
E2MOM for 5 sets @ building each set:
1 Power clean + 1 Hang power clean + 1 Hang squat clean
Front Squat
(Taken from the floor)
4 x 6 @ tempo 30X1
WOD:
7 minute AMRAP
1 Deadlift 80/45kg
2 HSPU
(Each round add 1 DL & 2 HSPU. E.g. 1+2, 2+4, 3+6, 4+8.. Etc etc.)
FRIDAY 20th
STRENGTH:
12 min EMOM
Min 1: Seated Arnold press x 8-10 reps
Min 2: Barbell Bent over row x 10-12 reps
Min 3: 30 sec active hang
Min 4: 12-15 barbell curls
WOD:
FBB version of ‘The Chief’
3 mins @ 85% effort
3 DB power cleans 22.5/15kg
4 Renegade rows 22.5/15kg (1 rep = 1 push up + 1 row each arm)
5 Goblet squats 22.5/15kg
Rest walk 2 mins
X 5
SATURDAY 21st
STRENGTH:
Deadlift
Every 2.5 mins for 5 sets climbing in weight (heavier than last week)
5 Deadlifts @ tempo 31X1
Double DB/KB RDL
3 sets all at the same weight @ controlled tempo
8-10 reps
WOD:
In teams of 3
21 min AMRAP**
10 Synchro sit ups
10 Synchro plate GTOH 15/10kg
10 Synchro alternating DB Snatch 22.5/15kg
**2 team members complete a full round whilst 3rd person completes AMRAP cals bike/row
Score = rounds x cals
SUNDAY 22nd
Olympic lifting class / Rest day