W/C Mon 9th September 2019

Monday


Part A -

Build to a heavy complex; 2 Power Clean + 2 Front Squat

Part B -

Create your own rep scheme and complete:
UI
150 Wall Ball 9/6
100 Pull Ups
50 STOH 60/40

Coach Notes
20 Min Cap

Tuesday

Part A - 5 sets of;

10 Strict T2B
20 Russian Twists
30 Sec Plank Get Ups

Part B - 15 Minute AMRAP

200 M Run
10 T2B
15 DB Snatch 22.5/15

Wednesday

Part A -

4 X 10 Back Squat (Building)

Part B -
20 Minute EMOM

Min 1 - 200 m Row / Ski
Min 2 - 20 KB Swings 24/16
Min 3 - 50 DU
Min 4 - AMREP Wall Walks

Coach Notes
Score is total number of Wall Walks
Scale for DU is 45 secs of Singles

Thursday
Part A -

3 Sets

1 Min empty bar bicep curls
1 Min press ups
1 Min Rest

3 Sets

1 Min BO Barbell Row
1 Min Tricep extension W/ plate 20/15
1 Min Rest

Part B -

For Time;

21-15-9
Cal Row/Ski
Burpees Over Bar

Into

21-15-9
Thruster 42.5/30
SDHP 42.5/30

Friday
In teams of 3

30 Minute Ladders, split ALL work as needed.

0:00 - 10:00 (up in 10’s)
10 Burpee Box Jump Over 24/20”
10 Double DB Squat 22.5/15

10:00 - 20:00 (up in 20’s)
20 Hang Clean 45/35
20 Cal AB

20:00 - 30:00 (up in 30’s)
30 SINGLE Unders
30 KB Swing 24/16

Saturday
Part A -

5 X 3 Deadlift (Building)

Part B -

5 Rounds

15 HSPU
Deadlifts

R1 - 5 Reps @ 140/120
R2 - 4 Reps @ 150/130
R3 - 3 Reps @ 160/140
R4 - 2 Reps @ 170/150
R5 - 1 Rep @ 180/160

Coach Notes
ideally we're looking for percentages (of 1RM) to be at:
R1 75 R2 80 R3 85 R4 90 R5 95

Sunday - GYM COMP

NO FT CLASSES

Open Gym 8-9am only (in studio or outside). Studio classes on as normal.