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Workouts for the Week | 2nd – 7th Jan

Monday

Strength

Back Squat
Performance
65% x 5<
75% x 5

85% x 5+

Based off your training max (TM), which is 90% of recent 1RM.

Example: If you recently hit a back squat 1RM of 125kg, then your TM would be 112.5kg (90% of 125kg), so your 3 working sets would be 73kg, 84kg, 95kg

Fitness
5 – 5 – 5

 

Chin Ups
3 x max reps

Scaling: banded (across J-hooks)

 

Conditioning

7min AMRAP
7 Overhead Squats (60/45kg)
7 Box Jumps (24″/20″)
7 Toes to Bar

Tuesday

Strength

Strict Press
Performance
65% x 5

75% x 5

85% x 5+

Fitness
5 – 5 – 5

 

Conditioning

In teams of 5, complete 3 rounds each of:
30 Calorie Row
30 Burpees
30 Sit-Ups
30 Wall Balls

Teams get one erg and one Wall Ball. Teams establish an order and line up behind their erg, maintaining that order for the workout. Athletes may not move to the next station until the athlete in front of them has finished their reps.

Wednesday

Strength

KB Complex

3 set of:
KB Single Arm Snatch x 5 l/r
KB Push Press x 5 l/r
KB Contra-lateral lunges x 5 l/r
KB Swings x 15

Rest as needed between sets

 

Conditioning

AMRAP 18 Minutes (Quality of Movement, not reps)
5 Broad Jumps
10 Ring Rows
15 Plate Extensions
20/15 Calorie Row

Thursday

Strength

Catch up day

Skill
3 Rounds, not timed:
10 max effort pulls on the rower (Damper setting on 10)
30 second (freestanding) handstand hold
3 x max height box jump

Olympic Lifting
3 x 8 Snatch grip DL (Light – Medium weight)
*Pause for 1 FULL second at the knees and full extension.

 

Conditioning

8min AMRAP

5 Power Clean to Push Press 60/45kg
5 Push ups

Friday

Strength

Front Squat
Performance
65% x 5

75% x 5

85% x 5+

Fitness
5 – 5 – 5
Dips
3 x max reps

 

Conditioning

Complete as many rounds and reps as possible in 10 minutes of:
5 Chest to Bar Pull-Ups
10 Ring Dips
15 Wall Balls

Saturday

Lifting

Establish a heavy 3-2-1 for the below lifts:
Muscle snatch (Work up to a heavy triple for the day)
Snatch balance (Work up to a heavy double for the day)
Snatch (work to a heavy single)

Conditioning

Against a running clock:

You have 10 minutes to complete 3 rounds of:
25 Wall balls
25 Sit ups

Rest until 10mins, then

10 minutes to complete 3 rounds of:
20 Burpees
20 Box jumps

Rest until 20mins, then

10 minutes to complete 3 rounds of:
15 Power snatches (45/30kg)
15 Kettlebell swings

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