1.9.15

Morning Session

Run continuous zones 2-3

2 sets of 12-15 min

or 30 min run


Rest 6-8 hours


Evening Session


a. Warm up


b. Olympic Weight Lifting

Explosive repeat  Power Clean and jerk (70-75%)

6 sets of Clean and jerk 10-12 sec touch and go rest 60 sec


c. Strength and skill

3 rnds of

Snatch Balance 85% x 3 reps

Rest 90 sec

1-3 reps of Muscle ups (strict version) followed by 3-5 strict version of ring dips (try to turn the arms outwards during the ascent )

Rest 90 sec

* When you finish the 3 rnds 1 min amrap Kipping Muscle ups

d. Conditioning

3 sets of

Tempo Amrap 3 min

15 Toes to bar
30 DU


Rest until heart rate drops at 130-120bpm

31.8.15 (Phase 2)

a. Warm up 20 min using related specific exercises

b.Strength

 Back Squat 4 sets x 2 reps @ 85% , rest as needed between sets

c. Olympic weight Lifting

Every 90 sec Full Snatch @ 75% 3 sets x 2 reps + 1 set @ 80% x 2 reps

d. Gymnastics

3 rnds of

Static/Isometric hold 10 sec Front Lever (tuck/flat tuck/ or straddle depending on your strength)

Rest 60 sec

3-5 reps Heavy Pull ups on pull up bar or on rings with semi false grip (aim bar/rings to touch chest)

Rest 90 sec

When you complete 3 rnds amrap 1 min of kipping or butterfly pull ups

e. Conditioning

On the minute work x 10

7 Thrusters (45kg-50kg, 30-40kg), 7 Burpees over bar

In case you can't keep up the pace reduce reps

29.9.15

A. In 10 minutes build a snatch from Blocks 1-2 reps up to 75 %

     Rest 5 min

    In  10 Minutes build a clean full or power 1-2 reps up to 75-80%

B. Emom x 10

5 power Snatch touch and go 60-70% odd minute
1-3 Strict Hspu + 3-5 kipping Hspu even

Rest 5 min

   Emom x 10

5 Hang Power Clean 65-70% odd minute
10 Toes to bar even minute

C. Wod

Amrap 5 min

1 Muscle up or 3 ring dips
10 Swings (32-24kg)



Evening session


Surge runs

Min 1-3 - zone 2-3
Min 3-5 - zone 3-4
Min 5-8- zone 2-3
Min 8-10- zone 3-4
Min 10-13-zone 2-3
Min 13-15 - zone 3-4
Min 15-20 cool down

28.8.15

A. Olympic weight lifting

3 sets of the following Complex

OHS + Snatch Balance + Snatch grip push press + Kang squats

Rep scheme 5+5+5+5

use light weight

Then

Emom x 5 full or power Snatch 2-3 reps + 70-75%


B. Strength/Skill

3 rnds of

Front squat 80% x 2 reps

Rest 90 sec

Rope Climb legless  or czech version 1 trip + 2 trips with legs

Rest 90 sec

C. Conditioning

For Time

50 du
40 Burpees
30 Pull ups
40 du
30 burpees
30 Pull ups
30 du
20 burpees
30 pull ups

27.8.15

1. Recovery Run or Row or Swim 20-30 min zone 2
2. Foam roll and stretch
3. Contrast Showers

26.8.15

A. Olympic weight Lifting

Warm up with Muscle snatch 65% 3 sets x 3 reps

Then Emom x 5

Full or Power Clean and jerk 65-70% x 3 reps

B. Strength/Skill

3 rnds

Dead Lift of best Clean (105%) 3-5 reps

Rest 90 sec

5mt -10mt Handstand walk (Or 10 reps of Handstand wall run)  to wall followed by 1-3 reps of strict HSPU followed by 3-5 reps of kipping HSPU

Rest 90 sec

C. Conditioning

Emom x 20

200mt Run odd minute
Complex 3 Hang Power Snatch + 3 OHS (50-55% of best Snatch)

25.8.15

A. Olympic Weight Lifting

 Full Clean from Blocks (mid thigh) 4 sets x 2 reps @65% (focus on bringing the bar to hips and transition with speed under bar)

B. Strength/Skill

3 rnds of

1. Snatch Balance 3 reps 70% (stay 2 seconds on low position)

Rest 90 sec

2. Muscle ups (strict version) 1-3 reps, rest 45 sec followed by 3 reps (focus on technique) of kipping Muscle ups or Hips to bar

Rest 90 sec

C. Conditioning

3 rnds

Amrap 1 min per exercise (try to have a pace and be consistent in each round)

1. Kb swings 32-24/24-16kg
2. Box Jumps
3. Wall Balls
4. Ring dips kipping
5. Rest 2 min

D. Row 2000km on zone 2

24.8.15 (Transitional Week)

A. Warm up

Use Handstand balance and another skill (relevant info would be given at the group in Facebook)

B. Emom x 4

Mid Hang Snatch x 2 reps @ 65%

    Emom x 4

Jerk From Blocks x 2 reps @ 75%

C. Strength & Gymnastics

3 rnds of

Back Squat 80% x 2 reps

Rest 90 sec

Heavy Pull ups x 3 reps

Rest 90 sec

D. Conditioning

2-3 sets depending how you feel


3 min amrap at Threshold pace

10 Kipping HSPU
20 Kcal
30 Du unbroken

2 min active rest (practise butterfly pull ups)

22.8.15

a. Warm up

2 rnds o:
f15 reps of band face pulls
15 reps of Muscle Clean
15 reps of Handstand Shrugs close to wall
30 sec of Static False grip

b. Skill 

Muscle ups (warm up using false grip ring rows and ring dips go slow on these)

4 sets of Strict Version of muscle ups 3-5 reps, rest as needed between sets

c. Emom x10 Interval work

1. Power Clean and jerk touch and go 3-5 reps @ 60-70% odd minute

2. Kipping Muscle ups 2-3 reps ( or 7-8 unbroken toes to bar) even minute

d. Conditioning 

At an aerobic tempo amrap 15 min

20 Hands Release push ups

20 Butterfly pull ups

20 Lunges heavy or pistols

20 Jump over Box

e. Finisher 

3 sets of :

Row hard 1 min followed by easy row 45 sec

21.8.15

A. Warm up

3 rnds of

10 Weighted Hollow Rock (Hold a light bar 3-5kg overhead)
15 Ghd Weighted Hyperextensions 2 sec up/ 1 sec hold/ 2 sec down
10 Reps Empty bar or Pvc bar sot press

B. Olympic Lifts

On every 90 sec x 5 sets

Full Snatch x 2 reps @80%

Rest 2 min

Amrap 1 min : Muscle Snatch at  @ 40% of best snatch


C. Strength/skill

3 sets of

1. 2 Cleans + 2 Front Squats (Complex)

Rest 90 sec

2. Handstand Balance (option try for free) 10 sec followed by  Strict Hspu (deficit or with ab mat) 3 reps followed by 5- 7 reps of kipping HSPU

Rest 90 sec



D. Conditioning

2 sets

Amrap 5 min

1 Rope Climb (leg less or 2 trips with feet)
10 Box Jumps
15 Swings

Rest 1 min

Amrap 1 min Hang Power Clean 60%

Rest 1 min

Repeat again

20.8.15

Recovery Day

A. Light aerobic work for 10-15 min zone 2
B. Choose a skill and play with it
C. Stretch for 10 min
D. Contrast Showers

19.8.15

Morning Session

Warm up : abs and lower back 3 sets x 15 reps


1. Skill Test

Choose a handstand Balance and test it aim for Mastery dependining on the exercise 60 sec holds for at least 3 sets

2. Strength

Dead lift (120% of best clean) 5 sets x 3 reps

Rest 2 min

Amrap 1 min Dead Lift 50% of your max


3. Conditioning

For Time

In 10 Minutes

200 du
100 wall ball

Remaining Time

Ladder 3/2, 6/4, 9/6, 12/8, 15/10, 18/12....

Toes to bar
Burpees




Rest 6-8 hours



Evening Session



4. Easy Run 25-30 min zone 2-3

18.8.15

A.Warm up 2 rnds of :

1. Static False grip on rings from floor palms close to chest 15 sec- 30 sec
2. With a light band Internal Rotation 15 reps both arms
3. Shoulder abduction (band apart at shoulder height) 15 reps
4. Muscle Snatch 6-8 reps reps with light weight or empty bar
5. Prone Floor Handstand Flexion with Weighted bar or pvc pipe 10 reps

Β. Olympic Lifts

Emom x 3 Clean and Jerk touch and go 4 reps start from 60%

Rest 1 min

Emom x 3  Clean and Jerk touch and go 3 reps 70%

Rest 1 min

Emom x Clean and jerk touch and go 3-2 reps 75-80%

Rest 2 min

In 5 min build a heavy Clean and jerk

  

C. Strength/Skill

3 rnds of 

1. Back Squat 80% - 3 reps

Rest 90 sec

2. Pull ups heavy 3-5 reps followed by 10 unbroken butterfly chest to bar pull ups

Rest 90 sec

D. Test

In 6 minutes run for Distance (Post scores)

14.8.15

A. Warm up

3 rnds of

10 Weighted Hollow Rock (Hold a light bar 3-5kg overhead)
15 Ghd Weighted Hyperextensions 2 sec up/ 1 sec hold/ 2 sec down
10 Reps Empty bar or Pvc bar sot press

B. Olympic Lifts

Emom x 6

Full Snatch x 3 reps @75%

Rest 2 min

Amrap 1 min : Power Snatch @ 60%


C. Strength/skill

3 sets of

1. Back Squat 80% x 3 reps

Rest 90 sec

2. Strict Hspu (deficit or with ab mat) 3 reps followed by 3-5 reps of kipping HSPU

Rest 90 sec



D. Conditioning

In 5 min

10 Box jumps
Rest 15 sec
Continue for 5 min

Rest 3 min

In 5 min

10 /12 or 15 Wall balls (you choose the rep scheme)
Rest 15 sec
Continue for 5 min

13.8.15

1. Aerobic restoration zone 2 for 10-120 min easy row
2. Foam Roll and stretch
3. Contrast Showers
4. Eat, Sleep and recocer

12.8.15

Morning Session

Warm up : abs and lower back 3 sets x 15 reps


1. Strength

Dead lift (115% of best clean) 5 sets x 3-4 reps

2. Skill Work

Emom x 9

Min 1: Practise Butterfly pull ups or 10-15 unbroken chest to bar
Min 2: 45 sec of wrist wall or forearm supported or 5 reps of partial wall rep see pictures
Min 3: Standing Shoulder Extension with light weighted 3 kg bar 5 reps

3. Conditioning

For Time

21/15/9

Power Snatch (50kg/30kg)
OHS
Toes to bar



Rest 6-8 hours



Evening Session



4. Easy Run 25-30 min zone 2-3

10.9.15

A. Session Morning


1. Strength

Back Squat

4 sets across 88% x 2-3 reps

2. Skill

3 rnds

1. Split jerk from blocks mechanics (focus on puttig the neck under the bar and fast transition under the bar) 60% , 3 reps

Rest 90 sec

Wrist wall Handstand or Forearm supported Handstand aim for 3 sets of 60 sec or Partial Wall Handstand Rep  5 (very slow reps)

Rest 90 sec between eforts and use mobility exercises

3. Conditioning

For Time

3 rnds of

7 Chest to bar pull ups
6 bar Muscle ups or 10 ring dips
5 Clean and jerk 70-60/50-40kg
40 du


Rest 6-8 hours



Session 2


Run

Min 1- 8- Zone 2
Min 8-10 Zone 3
Min 10-16- Zone 4 anaerobic threshold
Min 16-17 : walk
Min 17-22: Zone 4
Min 22-23 : walk
Min 23- 27 : Zone 4
Min 27-30 : cool Down

8.8.15

Morning Session :

a. Warm up

2 rnds of

15 reps of band face pulls
15 reps of Muscle Clean
15 reps of Handstand Shrugs close to wall
30 sec of Static False grip

b. Skill - Handstand Push up

3 or 4 sets x 3 -5 reps at the most difficult level rest 45 sec after each set followed by unbroken Handstand Push ups. Rest 2 min between sets


c. Strength Olympic lifting

6 sets x Snatch first pull 3 sec followed by 2 sec pause at high hang position followed by High hang squat snatch....focus on technique and finding the correct angles at each position


d. Metcon

Amrap 12 min at 80% effort (try to rest 15 sec to 20 between exercises)

 8 Thrusters (50/30kg)
 3 Rope Climb
11 Jump over box





Rest 6-8 hours


Evening Session


Run or Row

Cardiac Power Intervals

5 or 6 sets of

60 sec run at high intensity follwed by low jogging until heart rate drops to zone 2


Finish with stretching

7.8.15

A. Warm up

3 rnds of

10 Weighted Hollow Rock (Hold a light bar 3-5kg overhead)
15 Ghd Weighted Hyperextensions 2 sec up/ 1 sec hold/ 2 sec down
10 Reps Empty bar or Pvc bar sot press

B. Olympic Lifts

Emom x 6

Full Snatch x 2 reps @70-75%

C. Strength

3 sets of

1. Back Squat 80- 85% x 3 reps


D. Skill

4 Sets x 3 reps of  Heavy Pull ups Rest 30 sec followed by unbroken butterfly chest or pull ups (aim for 15 reps. Rest 2 min between sets.

In case you are not abe to do butterfly pull ups spend 10 minutes practising



D. Conditioning

For Time

100 facing bar burpees

on every odd minute (1/3/5.....)

3 clean and jerks at 80kg/ 55kg or at 80%

5.8.15

Early Morning Session (6 o clock due to heat)

1. Easy Run 25-30 min zone 2-3


Rest 6 hours or 8 hours


2. Strength

Front Squat
1 set  @ 80% x 3-4 reps
2 sets @ 85% x 3 reps


3. Emom Work x 9

Min 1:  Snatch Deadlift @ 105% of Snatch x 4
Min 2:  wrist wall Handstand 60sec or  forearm supported handstand 60 sec or partial wall handstand 5 reps  45 sec 
Min 3 :  Standing Shoulder Extension with weighted bar 5 reps

4. Metcon

For Time

3 rnds of

400mt Row
8 OHS @ 75% of 1 rm

4.8.15

A. Warm up 2 rnds of :

1. Static False grip on rings from floor palms close to chest 15 sec- 30 sec
2. With a light band Internal Rotation 15 reps both arms
3. Shoulder abduction (band apart at shoulder height) 15 reps
4. Muscle Snatch 6-8 reps reps with light weight or empty bar
5. Prone Floor Handstand Flexion with Weighted bar or pvc pipe 10 reps


B. Strength

Push Press 4 sets x 3-4 reps @ 85%


C.Skill Alternate Emom work x 8 min :

Clean from Blocks x 3 reps 70% odd
Strict Muscle up 1-2 reps (choose your level) even

C. Metcon



For Time

20 HSPU (kipping, Harder option use 10kg plates and abmat between)
Rest 20 sec
30 HSPU
Rest 30 sec
50 du (Harder Option UNBROKEN)
Rest 10 sec
60 du
Rest 20 sec
20 Overhead Lunges (30-20kg/20-15kg)
Rest 10 sec
30 Overhead Lunges
Rest 20 sec
10 Toes to bar (Harder option 20 t2bar)
Rest 10 sec
20 Toes to bar (Harder option 30 t2bar)




Finish with One body building exercise of your choice (Choose a body part that needs hypertrophy) i.e. Bench Press/ Curls/ Heavy Sit ups/ Lunges heavy etc.... 4-5 sets 8-12 reps rest 90 sec between sets. Then stretch...

3.8.15

A. Session 1

1. Run or Row Tempo

3 sets of 6 min Running or Rowing at anaerobic threshold zone 4. Active rest at zone 2 for 2-3 min after each set


Rest 6-8 hours


B. Strength

1. Back Squat

4 sets across 85% x 4 reps

2. Skill

3 rnds

1. Split jerk from blocks mechanics (focus on puttig the neck under the bar and fast transition under the bar) 60% , 3 reps

Test

Wrist wall Handstand or Forearm supported Handstand aim for 3 sets of 60 sec
Rest 2 min between eforts and use mobility exercises

3. Conditioning

For Time

21/15/9

Squat Snatch (40/30kg)
C2bar Pull ups