12.12.2017

12.12.2017

Dec 11

Strength

A1) DB Single arm Bent Row
10 reps x 4 sets (Tough weight)

A2) DB Bench Press
10 reps x 4 sets

 

MetCon

20 minute AMRAP

Level 1
3 DB Man makers ( 15k / 7k)
10 Jump Pull up
50 Single skips

 

Level 2
3 DB Man makers ( 17k / 12k)
5 Strict band Pull ups
30 Double unders

 

Level 3
3 DB Man makers ( 22.5k / 15k)
5 Strict Pull ups
50 Double Unders

 

11.12.2017

11.12.2017

Dec 10

Strength Conditioning

7 Power Clean TNG
7 Push Jerk TNG
7 Back Squat

4 sets,
1 set every 3:00
All sets same weight
scale weights so that you complete the complex unbroken

Level 1 – 35k/ 20k
Level 2 – 50k / 30k
Level 3 – 70k / 45k

 

Conditioning

8 minute emom

Level 1
odd – 10 Sec Bent knee L HOLD
even – 8 Push ups

Level 2
odd – 10 Sec Bent knee L HOLD
even – 6 Pike Push ups

Level 3
odd – 10 Sec Straight leg L Hold
even – 5 Strict HSPU

 

MetCon

6 minute AMRAP
9 Hang Squat Clean
9 S2OH
9 Burpee

Barbell Weight
Level 1 = 30k / 20k
Level 2 = 35k / 25k
Level 3 = 43k / 30k

 

09.12.2017

09.12.2017

Dec 09

Speed & Power

Snatch Complex
6 sets of..

  • 1x Power Snatch
  •  1x Hang Snatch
  • 2x Overhead Squat

*Start at 50% 1 rm snatch, build by no more than 5 kg each per set

1 rounds every 90 seconds.

 

Conditioning

3 rounds = 6 minute EMOM
Level 1
odd min – 10 Thrusters
even min – 10 Jumping Pull ups

Level 2
odd min – 12 Thrusters
even min – 5 to 9 UNB Kipping Pull ups

Level 3
odd min – 15 thrusters
even min – 15 UNB kipping pull ups

 

MetCon

12 minute AMRAP

  • 5 Unbroken TNG Power Snatch
  • 10 Push Up
  • 15 Air Squat

 

Barbell weight
Level 1 = 30k / 20k
Level 2 = 40k / 25k
Level 3 = 50k / 35k

 

08.12.2017

08.12.2017

Dec 07

Strength Conditioning

A1) Back Squats
5 reps x 3 sets
*add 2.5kg from last week

A2) DB Strict Press
10 reps x 3 sets
*slow controlled reps

*Alternate between stations. 90 seconds rest between each movement.

 

 

MetCon

16 Minute AMRAP ladder

1.2.3.4.5. … …
– Wallballs
– KB Swing
– Burpee

 

07.12.2017

07.12.2017

Dec 06

Speed & Power

“Clean & Jerk”
1 Power Cleans
1 Split Jerk

8 sets – Small Builds as you go

 

Core Conditioning

3 sets of
30 seconds on 10 seconds off
– Leg flutter
– Back ext
– Side taps

 

MetCon

4 rounds of
1 minute – Rowing
1 minute – Step ups
1 minute – Marching Plank
1 minute – Assault Bike

* Sustainable pace 75% effort, use this as a recovery session if you have had a big week of training so far. If you havn’t done much training this week then work at a higher intensity

 

06.12.2017

06.12.2017

Dec 05

Strength

A1) Deadlifts
5 reps x 4 sets (Tough weight)

A2) DB Bench Press
15 reps x 4 sets

 

MetCon

15 minute AMRAP
Level 1
10 DB Power Clean ( 15k / 7k)
10 DB FR Alt lunges total
50 Single skips

Level 2
10 DB Power Clean ( 17k / 12k)
10 DB FR Alt lunges total
30 Double unders

Level 3
10 DB Power Clean ( 22.5k / 15k)
10 DB FR Alt lunges total
50 Double Unders

 

05.12.2017

05.12.2017

Dec 04

Strength Conditioning

  • 7 Power Clean TNG
  • 7 Push Jerk TNG
  • 7 Back Squat

4 sets,
1 set every 3:00

Level 1 – 35k/ 20k
Level 2 – 50k / 30k
Level 3 – 70k / 45k

 

Conditioning

8 minute EMOM

Level 1
odd – 5 Band Pull ups
even – 5 Pike Push ups

Level 2
odd – 3 Negative Pull ups
even – 5 Pike Push ups

Level 3
odd – 8 Strict Pull ups
even – 5 Strict HSPU

 

MetCon

6 minute AMRAP
– 7 Power Clean
– 7 Thrusters
– 7 Burpee Bar hop

 

Barbell Weight
Level 1 = 30k / 20k
Level 2 = 35k / 25k
Level 3 = 43k / 30k

 

 

 

04.12.2017

04.12.2017

Dec 03

Core Conditioning

3 sets of
30 seconds on 10 seconds off
– Leg flutter
– Back ext
– Side taps

 

MetCon

10 minute EMOM
– ODD = 8 Front Squats
– EVEN = 2 Wall Walk

Barbell weight
Level 1 = 40k / 23k
Level 2 = 55k / 35k
Level 3 = 75k / 50k

5 minute REST

14 minute AMRAP
– 12 Alt DB Snatch
– 8 Box Jump
– 6 Knee to Elbow