WARM UP
200m Group Jog
10 Prisoner lunges
20 Mtn Climbers
10 Front Squats with barbell
A) Front/Back Squat: 4 Sets of 4/8
Use 75% (of FS 1RM)
NOTE: Prep Group perform 5 sets. Rest 90sec.
Use 75% (of FS 1RM)
NOTE: Prep Group perform 5 sets. Rest 90sec.
Complete 4 x Front Squats, Reset & immediately complete 8 x Back Squats.
B1) With a 12min Running Clock
Run 1 x 400m
-THEN-
AMRAP - in the remaining time
-THEN-
AMRAP - in the remaining time
5 x Pull-up + TTB
10 x Box Jump: 24/20
5 x HP Clean to Overhead: 50/35/30
RECOVER 1 Minute
B2) Team Recovery Jog
Run 400mNOTE: 1 repetition = 1 x Pull-up + 1 x TTB Unbroken. You are doing 5 reps of the complex. Both movements must be done consecutively for the rep to count.
Scaled options are: 1 x Pull-up + 1 x KTE OR 10 x KTE
Extra's - Week 3 - Session 1
Technique Primer: Press in Snatch - 5,4,3 (ascending weights)
- Snatch - HS (80%x1, 85%x1, 90%x1)x2 (% of HS)
- Clean & Jerk - 70%x(1+1), 75%x(1+1), (80%x(1+1), 85%x(1+1), 90%x(1+1))x2
- Front/Back Squat - 5x4/8@75%
A)77.5kg
ReplyDeleteB)6+1 30 inch box
A) 50.5
ReplyDeleteB) 3+15 box jump 22"
B) 5+8 rxd
ReplyDelete400 - 1.32
Started the AMRAP at 2min mark as per HC instructions.
DeleteA) 80kg
ReplyDeleteA) 68kg
ReplyDeleteB) 4+5 Rxd
A) 95kg
ReplyDeleteB) 7+15 rxd 30" box
A) 105kg
ReplyDeleteB) 5+18 Rxd 30" box
Extras - Snatch 80kg
DeleteClean + Jerk, 83, 87, (93, 98, 105) x2
A) 41kg
ReplyDeleteB) 3 + 20 20" box 25kg kte.
a. 60
ReplyDeleteb. 2:05 run
5+11 rxd 24"box
Extras
Snatch 62.5 then 50, 53, 56
C&J 49, 52.5 (56, 60, 63)
A) 67.5
ReplyDeleteB) run 2:05
4 +11 Rxd 24" box
Extras-
Snatch- 44 (35, 37.5, 40)
C&J- 45.5, 49 (52, 55.5, 58.5)
A) 105
ReplyDeleteB) 4+5
Extras
Snatch 65, 52, 55, 58.5
A) 60kg
ReplyDeleteB) 4+11 Rxd 24" Box
Extras
Snatch HS: 52kg, then 42, 45, 47kg x2
C&J: 47.5, 51, 54, 57,5, 61kg x2
Front/Back Squat: As per A Above
A) 47kg
ReplyDeleteB) 3 + 18 (Did 10 KTC instead of PU & TTB)