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