Monday 11042016
Activation –
3 Rounds
10 KB Swings
1 Triple broad Jump
Strength –
Deadlift 5x10 @65%-70%
Press Ups 5x10
Conditioning -
21-15-9
Wall Balls
Burpees
1 Min rest after 21, 15 and 9
Tuesday 12042016
45 Min Conditioning
For 24 Mins
Even Mins - Row for Cals
Odd Mins - 10 Toes To Bar
Rowing WOD –
4 x 1000m
THEN
2 x 350m
4 x 1000m – 4min rest between sets
Set 1: 1000m at 6 splits slower than 2k pace
Set 2: 1000m at 6 splits slower than 2k pace
Set 3: 1000m at 5 splits slower than 2k pace
Set 4: 1000m at 5 splits slower than 2k pace
**Rest 8-12 mins, then complete final part**
2 x 350m – 0:30 rest between
Set 1: 350m at 2k pace
Set 2: 350m flat-out
Coaching Notes –
Today’s conditioning is simple but very effective. Go as hard as you can on the row and focus on technique and movement on the toes to bar. Remember that calories on the rower is long power strokes rather than short high volume strokes.
Wednesday 13042016
Activation –
5 Mins
10 Lateral Lunges
10 Glute Bridges
30 Shrug Hold
Strength -
Back Squat 5x10 @70%
Conditioning -
Every 2 Mins for 10 Mins
Run 100m
25 KB Swings
Coaching Notes –
Now we are looking at the 70% on the lifts we are taking out any accessory movements this week. I want you to really focus on them and make sure that you rest well between the sets. I’m not going to lie, these are tough and they will test mentally and physically. You can all do them so be confident and get after it.
Thursday 14042016
Activation –
EMOM 6 Mins
1- OH Squats
2- Behind the Neck Press
3 - Sots Press
4- Front Squat
5- Strict press
6- Thruster
Skill –
OMEM 10 Mins
1 Hang Clean
1 Hang Clean Thruster
Conditioning –
5 Mins Walking lunges
EMOM 3 Burpees
Coaching Notes –
So we have a new movement in the complex today. The thruster is a brilliant movement to work on power and drive from the catch position. You cannot be lazy getting out of the hole. You have to drive to transfer the power to the press out at the top. Focus on position in the catch and staying tight. Then drive the floor away hard and explode the hips through as you come up. Choose a load that is comfortable. You should not arch whilst taking the bar overhead.
Rowing WOD –
5 x 2000m with 2:30 rest btw
Set 1: rate 20
Set 2: rate 21
Set 3: rate 22
Set 4: rate 21
Set 5: rate 20
Friday 15042016
Activation –
5 Mins
5 SA KB Press EA
5 Press Ups
10 Hollow Rocks
Strength -
Strict Press 5x10@70%
Conditioning -
4 Rounds
10 Thrusters
8 Pull Ups
6 Box Jumps
Coaching Notes –
Be sure to really stay tight on the presses today. One key thing is to keep the feet connected, by that I mean don’t rock onto the toes to find strength. Stay grounded and keep you butt tight so help with keeping position.
This is a nice fast WOD guys so go hard. Choose a load you know you can do the thrusters unbroken.