MONDAY
Mobility -
A. 2 min Bilateral Internal Shoulder Mobilization
B. 2 Min Banded Hip Distraction (1min Each Leg)
Backsquat 75% x 5 - 85% x 3 - 95% x 1 or more
WOD-
2min AMRAP of
5 x OHS(115/75)
10 x bar HOP burpees
12 x OHS
6 x hand release push ups
Rest 2minutes
90 second AMRAP of the same
Then
EMOTM for 5 min
10 x "Yates" barbell row
TUESDAY
Endurance Work
WEDNESDAY
Mobility -
A. 30 seconds each leg 2x Hip External Rotation with Flexion
B. 2 Min Each Arm Banded Lateral Opener
Bench 75% x 5 - 85% x 3 - 95% x 1 or more
WOD
2 rounds of
:30second Max Hang Clean
1:00min OFF
:30second Max Russian Swing
Right into
1 round of
:15second Max Hang Clean
:45seconds OFF
:15second Max Hang Clean
*****THREE SETS OF MAX STRICT CHEST TO BAR/chin to bar or ring row with a 3 second pause at top - record each round*****
THURSDAY
Mobility -
A. Banded Deadlifts 3 x 5 (empty bar, add weight the next two sets)
Deadlift 75% x 5 - 85% x 3 - 95% x 1 or more
WOD
5 Rounds of
2 MIN AMRAP:
30 x Double or Single Under
9 x snatches (95/65)
1 min REST
FRIDAY
OPEN or Accessory Work:
5x10 @ 50 - 60% 1rm in the lift you most want to improve
4x 8 (each Leg)Bulgarian Split Squats
SATURDAY
Mobility -
A. 2 min each arm Banded Lateral Opener
B. 2 Min Each Leg Banded Hip Extension
Shoulder Press 75% x 5 - 85% x 3 - 95% x 1 or more
WOD
3 RFT of
15 x Front Squats (150/115)
15 x Chest to Bar Pull-ups or pull-ups / ring Rows
Then Post WOD
One super set of
5 seconds down / 5 seconds up Bent Elbow KEttle Bell Pull Over super set into 5 second down / 5 second up chin ups or ring rows with palms facing the ceiling
SUNDAY
Mobility -
A. Couch Stretch 30 seconds each leg 3 x
B. 2 min each leg - Single Leg Flexion
4 RFT
200m Run carrying Kettlebell
10 x Back Rack Reverse Lunge
Work : Rest Ratio is 1:1
So if the first round took 2:02 they rest until the clock says 4:04.