Week 12 – (12/15)
3rd – 9th Feb 2020
Block 2: Skills focus
Overview for this week:
Monday: Single leg / lower body
Tuesday: Ring Muscle up skills
Wednesday: HSPU & Pull ups
Thursday: Barbell cycling complex
Friday: Functional Bodybuilding
Saturday: 3 rounds ‘FGB style’
Sunday: Olympic lifting class / Rest day
MONDAY 3rd FEBRUARY
STRENGTH:
Single leg superset
(Perform A1, then straight into A2)
3 sets (Rest 2 mins after each super set)
A1: 8 x heavy Goblet squats @ tempo 40X1
A2: 8 x each leg weighted step up/control step down (use lighter weight for this and ensure you control the step down. 2 seconds on the way down at least).
For the step up/downs, ensure you set up the box/plates so when your foot is on the box, your knee is either level with hip or just above. A single DB/KB in the opposite arm for the weight.
This will be a real leg burner! Getting strong ready for some pistol squats.
PARTNER WOD:
AMRAP 18
You go, I go style (1 full round each)
6 Deadlifts 60/37.5kg
8 HR push ups
10 Sit ups
12 Jumping air squats
TUESDAY 4th
SKILL/STRENGTH:
Ring muscle ups
15-20 minutes to work through ring muscle up drills/progressions led by the coach.
Starting on the low rings and working through more challenging options depending on skill/strength level.
WOD:
Gymnastics conditioning
EMOM 20
Min 1: 1-5 RMU
Min 2: 200m row / 12 cal bike
Min 3: 10 T2B
Min 4: 40 DU
OPTIONAL CORE WORK:
3 sets
8 strict knees to chest/elbow
24 back extensions
WEDNESDAY 5th
STRENGTH/SKILL:
Kipping HSPU
Kipping Pull ups
SKILL EMOM 9:
Min 1: 30 seconds of either Max kipping HSPU or practice
Min 2: 30 seconds of either Max Kipping Pull ups or practice
Min 3: 15-20 sec hollow hold (tight!)
WOD:
15 minute AMRAP
15 Inverted burpees
20 C2B pull ups
15 Burpees
THURSDAY 6th
SKILL:
Hook grip
BARBELL CYCLING COMPLEX:
Build up to a heavy for the day in the following complex:
3 Power cleans + 1 Front Squats + 2 Push jerks
WOD:
For time*
50 Power snatches @ 75% of your 1RM power snatch
*Every minute starting on zero, perform 8 air squats
Time cap 15 minutes.
FRIDAY 7th
STRENGTH/BODYBUILDING:
3 Tri-Sets (Rest 60-90 seconds after each set)
Half kneeling DB/KB overhead press 8-10 reps each arm @ tempo 2020
Pendlay rows 8-10 reps @ tempo 20X0
20-30 seconds FLR
WOD:
4 rounds for time
30 wall balls 9/6kg
200m run
Rest 2 mins
*Aim for each round to a similar time. Consistency.
SATURDAY 8th
Nice long, fun warm up
WOD PREP:
WOD:
3 rounds, Fight gone bad style
Min 1: Alternating DB hang clean & jerk 22.5/15kg
Min 2: HSPU
Min 3: Slam balls
Min 4: Thrusters 20/15kg
Min 5: Burpee box jumps
Min 6: Rest
SUNDAY 9th
Olympic lifting / Rest day