30.4.16 (Saturday)

A. Conditioning (Track)

3 rnds of

400mt - 1.30-1.20 min
200mt - jogging
300mt - 1.20-1.10 min
150mt - Jogging
200mt- Hard Running 30 sec
100mt - Jogging

*Rest 3 min or until heart rates drops below 120bpm

B. Strength

Establish a heavy 12 Rm Front Squat

C. Gymnastics

Choose a skill and practise it for 12 min

D. Conditioning

Amrap 13 min of

10 Hang power Clean (70-60kg/ 55-45kg)
20 Toes to bar
10 Bench Press (70/50kg)
20 Burpees

29.4.16 (Friday)

A. Olympic Weight Lifting

1.Establish a heavy  Clean and Jerk 90%

2.Then amrap 3 min minus 10kg from heavy Clean and jerk (i.e. if you have reached 90 kg clean and jerk then use 80kg for the amrap)

3. Then reduce another 10kg from the bar weight (i.e. 70kg) and do 6 sets of 30 work (amrap) : 30 sec off brake

B. Strength

3-4 Sets of 3 rm Push Press

C. Conditioning

Amrap 25 min

10 Dead Lifts (40% of 1RM)
15 Box Jumps
20 Kcal Row
25 Pull ups

D. Cool down and stretch

27.4.16 (Wednesday)

A. Olympic Weight Lifting

Clean and Jerk

Warm up with Muscle Cleans/ Clean sot Presses/ Split jerk from behind and cross over symmetry (bands)

Then work your way up to 85% and do 4 sets x 1-2 reps @ 85-90 % plus 1-2 back off sets @ 80%

Finish with 3 sets of heavy 5 reps of Front Squat

C. Gymnastics

3-4 rnds for quality

3-5 Strict Toes to bar https://www.youtube.com/watch?v=at_A-H6JTGk
10 alternate Pistols (use weight)

D. Conditioning

Emom x 5

6 Touch and go Power Snatches (60kg-50kg/ 40-30kg)

Run 800mt @ 80%

Emom x 4

15-21 Wall Balls

Run 600mt @ 80%

Emom x 3

10 Hang Power Snatch (50-45kg/30-25kg)

E. Cool Down and stretch

E. Cool down and stretch

26.4.16 (Tuesday)

A. Conditioning

Interval Tempo

5 min work x 3 sets (@80-85% Effort)

Rotate Continuously

750mt Row
75 Du

Active rest until heart rate drops below 130 bpm

B. Conditioning (wod)

For Time

21 Power Clean (60kg/50kg)
21 HSPU strict
15 Power Clean (70kg/55-60kg)
15 Hspu Deficit (2 x 25kg) Kipping
  9 Power Clean (80kg/60-70kg)
  9 Strict Hspu Deficit

C. Conditioning Emom x 12

Min 1: 2-3 Rope Climbs
Min 2: 15-20 Hands Release Push ups

25.4.16 (Monday)

A. Olympic Weight Lifting

Squat Snatch

Warm up with Muscle Snatches/ Close Grip OHS/Sot Presses

Then work your way up to 85-90% and do 4 sets x 2 reps @ 85-90 % (rest 30 sec between reps) plus two back off sets @ 80%

B. Strength

3 sets of Back Squat 5 reps (Heavy)

C. Gymnastics

Alternate Emom x 10

1. Strict Muscle up 1-3
2. Kipping Bar Muscle up 1-4 unbroken


D. Conditioning

Amrap 9 min

3 rnds of

Handstand walk 30mt
25 Burpees

Remaining Time Thrusters (50kg/40kg)


E. Core work

22.4.16 (Friday)

A. Strength

Establish a max Back Squat with good technique (week 6)

B. Strength Endurance (Conditioning)

Warm up with Muscle Snatches/Pull ups and Ring Dips

Alternate on every 30 sec for 5 mins

1. 3-5reps touch and go Power Snatch (65-75%)
2. 1-3 Muscle ups or 3-5 Ring Dips

C. Interval Emom Conditioning

4 rnds of

Min 1: 15 Shoulder to Overhead 50-55%
Min 2: 20 alternate Lunges heavy
Min 3: 60 du

20.4.16 (Wednesday)

B. Olympic Weight Lifting

Clean and Jerk

Warm up with Muscle Cleans/ Clean sot Presses/ Split jerk from behind and cross over symmetry (bands)

Then work your way up to 80-85% and do 4 sets x 2 reps @ 80-85 % plus one back off set @ 75-80%

Finish with 2-3 sets of 80% x 2 reps of Back Squat

C. Gymnastics

5 sets of Strict Defict Hspu and then

Then 1 set of 85% effort of your unbroken normal sttict Headstand (one abmat and 2 x 10kg plates) and finally 1 set of unbroken kipping Headstands (one abmat between 2 x 10kg plates)

D. Conditioning

On the 3 rnds minute x 5 sets

15 Dead Lift @ 50-60%
21 Box Jumps
15 wall Balls

E. Cool down and stretch