WEEK 8 of 9
July 2021
5th – 10th July
Next week will be test week, so this week we’d recommend pulling back slightly with the overall intensity in the WOD’s. The goal is to go into next week feeling good and ready to hit some big numbers 💪🏼
This week overview:
Monday: Back squat week 8
Tuesday: Power snatch week 8
Wednesday: Gymnastics
Thursday: OH pressing week 8
Friday: Big Friday Endurance WOD
Saturday: Deadlift
MONDAY
STRENGTH:
Back squat week 8
2 x 5 @ 80%
1 x 1 @ 95%
Rest as needed after each set.
WOD:
For Time
21-18-15-12-9 reps of:
Box jumps
Thrusters 35/25kg
TUESDAY
STRENGTH:
Power Snatch week 8
EMOM 10
1 x snatch balance from rack (2 sec pause in catch)
Catch in power, not full squat. Aim to build over each set.
WOD:
AMRAP 4:
21 DB snatch alternating 22.5/15kg
10 UpDowns
rest 2 minutes
AMRAP 4:
15 DB snatch alternating 22.5/15kg
21 DU
rest 2 minutes
AMRAP 4:
9 DB snatch alternating 22.5/15kg
10 Sit ups
WEDNESDAY
GYMNASTICS STRENGTH:
2 rounds
AMRAP 1 min – Max Strict HSPU
Rest 60 seconds
AMRAP 1 min- Max Strict Pull ups
Rest 60 seconds
AMRAP 1 min – Max strict T2B or weighted feet anchored sit ups
Rest 60 seconds
WOD:
15 minutes For Quality
10 Plate Ground-to-Overheads
15 Russian Twists
20 Air Squats with Plate
30 Sec weighted forearm plank
THURSDAY
STRENGTH:
Overhead pressing week 8
6 sets – building every 90 seconds
2 x Shoulder to overhead (can be push jerk or split jerk)
WOD:
21-15-9 For Time
Power Cleans
Shoulder-to-Overheads
Burpees
50/35kg
FRIDAY
BIG FRIDAY
ENDURANCE WOD:
3 Rounds for Time
800m Run / 1k/800m Row / 60/42cal Bike cals
50 Weighted Step-Ups @ 1 x 22.5/15kg
40 Push-Ups
Time Cap: 45 minutes
SATURDAY
Benchmark Saturdays
STRENGTH:
Deadlifts
Build to a heavy 2 reps for the day.
All reps @ tempo 11X1 (not touch & go)
Rest as needed.
WOD:
‘Incredible Hulk’
AMRAP in 20 minutes
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Press
5 Back Squat
52.5/35kg