WEEK 6 of 9
21st – 26th June 2021
This week overview:
Monday: Back squat week 6
Tuesday: Power snatch week 6
Wednesday: Gymnastics
Thursday: OH pressing week 6
Friday: NHS Tribute workout
Saturday: Deadlift
MONDAY 21st June
STRENGTH:
Back squat week 6
4 x 5 @70%
1 x 1 @ 85%
Rest for 2-3 mins after each set.
WOD:
For time-
35-25-15*
Wall balls
Burpees
*After every complete round, perform 20 sit ups.
TUESDAY 22nd
STRENGTH:
Power Snatch week 6
Every 90s for 4 sets:
5 x Snatch grip deadlifts @ 100% of 1RM
Rest 2 mins
Every 90s for 4 sets:
3 x Snatch pulls @ 90% of 1RM
Rest 2 mins
Every 90s for 4 sets:
1 x Power snatch @ 80% of 1RM
WOD:
AMRAP in 16 minutes
4 Power cleans @ 80/55kg
10 Box Jump Overs (24/20 in)
20 Double-Unders
WEDNESDAY 23rd
GYMNASTICS STRENGTH:
21-15-9 For Quality
Ring dips / Box dips
Strict pull ups / Feet elevated ring rows
WOD:
10 Rounds for Time
12/10 calorie Row / 8/6 cal Bike / 100m Run
10 Single arm DB Push press 22.5/15kg (5 each arm)
8 Toes-to-Bars
THURSDAY 24th
STRENGTH:
Overhead pressing week 6
Every 2 mins x 8 rounds:
Building weight over each set
3 pause split jerks (Pause in the dip and the catch)
WOD:
Kettlebell WOD
EMOM 14
Min 1: 15-20 USA KB swings
Min 2: 2 Turkish get ups (1 each side)
Rx: 24kg / 16kg KB
FRIDAY 25th
BIG FRIDAY
ENDURANCE WOD:
“NHS”
Tribute WOD
12 Rounds for Time
(45 min cap)
5 Handstand Push-Ups
7 Devil Presses (2 x 22.5/15 kg)
19 Weighted Squats (42.5/30 kg)
48 Double-Unders
The rep scheme is based on the NHS’ founding date, July 5, 1948.
SATURDAY 26th
Benchmark Saturdays
STRENGTH:
Deadlifts
Build to a heavy 4 reps for the day.
All reps @ tempo 21X1 (not touch & go)
Rest as needed.
WOD:
Coaches choice, TBA…..