WORKOUTS OF THE WEEK APRIL 9TH – 15TH

Monday

Performance

Strength

Back Squat

70% x 3

80% x 3

90% x 3+

Push Press

2, 2, 2, 2, 2

Increase weight across all 5 sets

Finish with Max Reps Strict Press with an empty bar

Conditioning

1 min on/off until completion:

21-15-9

Thrusters 50/35kg

C2B

 

Fitness

Strength

Back Squat

3 x 5

Increase weight from last week

Push Press

2, 2, 2, 2, 2

Increase weight across all 5 sets

Finish with Max Reps Strict Press with an empty bar

Conditioning

1 min on/1 min rest until completion:

21-15-9

Thrusters 40/30kg

Pull Ups

 

Novice

Strength

3 Sets of:

Weighted Step Ups x 10 reps (5l/r)

Rest 45s

Standing DB Piston Press x 10 reps

Rest 45s

Air Squats x 20

Rest 45s

Reverse Snow Angels x 30s

Rest 2 mins

Conditioning

1 min on/1 min rest until completion:

21-15-9

DB Thrusters

Ring Rows

 

Tuesday

Performance

Strength

Power Snatch

2, 2, 2, 2, 2

Last Reps should be ~75% of 1RM

Dips

3 x Max Reps

Conditioning

EMOM for 20mins:

1: Max Cals in 45s

2: Max Med Ball Sit-ups in 45s

3: Max Man-Makers in 45s

4: Rest

Fitness

Strength

Power Snatch

2, 2, 2, 2, 2

Last Reps should be ~75% of 1RM

Dips

3 x 5-8 Jumping Negatives

Conditioning

EMOM for 20mins:

1: Max Cals in 45s

2: Max Sit-ups in 45s

3: Max Burpees in 45s

4: Rest

 

Novice

Strength

3 Sets of:

DB Power Snatch x 10 reps (5l/r)

Rest 45s

Box Dips x 10

Rest 45s

S.A. Row (from Box) x 10 reps (5l/r)

Rest 45s

Farmers Walk x 60m

Rest 2 mins

 

Conditioning

EMOM for 20mins:

1: Max Cals in 30s

2: Max Sit-ups in 30s

3: Max Down Ups in 30s

4: Rest

 

Wednesday

Olympic Lifting

Clean 1st Pull

Pull to just above knees

Focus on technique, keep the weight below 50%

Knees Back, maintaining back angle. No elbow bend (10 burpee penalty)

 

Split Jerk Drill

Empty bar, work on foot placement. Maintain receiving position for 2 seconds

 

KB Complex

Perform the following complex on each arm. Work up to a heavy complex or continue to develop technique at a moderate weight depending on your ability level.

  • 5 KB Swing
  • 4 KB (Squat) Cleans
  • 3 KB Thrusters
  • 2 KB Snatch
  • 1 KB OHS (if this is too challenging finish with a goblet squat)

Conditioning

Performance

Death by Shuttle Sprints

Fitness

Death by Shuttle Sprints

Novice

Death by Shuttle Sprints

 

Thursday

Performance

Strength

Front Squat

70% x 3

80% x 3

90% x 3+

Floor Press

70% x 3

80% x 3

90% x 3+

 

Finish with Max Rep Banded Push Ups

Conditioning

14 Min AMRAP

2-4-6-8-10….etc

Goblet Squat 32/24kg

Box Step Ups 32/24kg

Russian Swings 32/24kg

Fitness

Strength

Front Squat

3 x 5

Floor Press

3 x 5

Finish with Max Rep Push Ups

Conditioning

14 Min AMRAP

2-4-6-8-10….etc

Goblet Squat 24/16kg

Box Step Ups 24/16kg

Russian Swings 24/16kg

 

Novice

Strength

3 Sets of:

Goblet Squats x 8 reps

Rest 45s

Push Ups x 10 reps (use a box if necessary)

Rest 45s

Situps x 15 reps

Rest 45s

Banded Pull-aparts x 15 reps

Rest 2 mins

Conditioning

10 Min AMRAP

2-4-6-8-10….etc

Goblet Squat 16/12kg

Box Step Ups 16/12kg

Russian Swings 16/12kg

 

Friday

Performance

Strength

Deadlift

70% x 3

80% x 3

90% x 3+

HSPU

3 x Max Reps

Conditioning

13 Min AMRAP

3 Chin Ups

6 H.R. Push Ups

9 Box Jumps

 

Fitness

Strength

Deadlift

1 x 5

Wall Walks

3 x 5-8

Conditioning

13 Min AMRAP

3 Jumping Chin Ups

6 Push Ups

9 Box Jumps

 

Novice

Strength

3 Sets of:

KB RDL x 8 reps

Rest 45s

Feet Elevated Plank x 30-45s

Rest 45s

Push Ups x 8 reps

Rest 45s

Hollow Hold x 30s

Rest 2 mins

Conditioning

10 Min AMRAP

3 Ring Rows

6 Box Push Ups

9 Box Jumps

 

Saturday

Lifting

Snatch balance: 10 rounds- Every 1 min:

1 x Snatch Balance (Pause for 3 seconds in receiving position). Work up to a max for the day

 

OHS: 8, 8, 8

Hang Clean + Clean and Jerk: 10 rounds- Every 2 minutes:

1 x Hang Clean + 1 x Clean + 1 x Jerk (work up to a max for the day)

*The second clean from the floor does not have to be touch and go. The jerk is only performed after the second clean.

Conditioning

5 Rounds for Time:
15 Deadlifts 60/45kg 
9 Burpees 
6 Push Presses 60/45kg

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