(A) 4 Rounds for Maximal reps
Bench Press: Body weight
Strictish Pull-ups
NOTE: After you complete your last rep on bench, go straight to the bar & do your Pull-ups. Recover between rounds as needed. If your unable to perform Bench reps (more than 1) at BW, then use something where you MAX out at around 8-10 on your first round. Keep the same loading for all sets.
(B) 75 x G2O: 50/38/27kg
*At the start of every new minute perform 3 x Burpees. You begin the workout with your choice of G2O
Friday, February 14, 2014
Thursday, February 13, 2014
THURSDAY
(A) 21-15-9 (10min cap)
Push Jerk: 61/43/35kg
Front Squat: 61/43/35kg
(B) 2 x 800m Max Effort 1:1
NOTE: Your recovery period between each effort is the time it takes to run your first 800m.
Your score for (B) is the total time taken for both runs.
Push Jerk: 61/43/35kg
Front Squat: 61/43/35kg
(B) 2 x 800m Max Effort 1:1
NOTE: Your recovery period between each effort is the time it takes to run your first 800m.
Your score for (B) is the total time taken for both runs.
Wednesday, February 12, 2014
WEDNESDAY
(A) Deadlift
1x3@60% - 1x3@70% - 1 x ME@80%
(B) Every 3 minutes for 6 rounds:
Run x 1/2 Gasser
7 x Box Jumps: 24/20
14 x KB Swing: 24/16kg (Russian)
1 x Deadlift: AHAP
NOTE: You are permitted to increase the load on your Deadlift at any time over the 6 rounds. Your score is the combined total weight over the 6 rounds of Deadlifts.
1x3@60% - 1x3@70% - 1 x ME@80%
(B) Every 3 minutes for 6 rounds:
Run x 1/2 Gasser
7 x Box Jumps: 24/20
14 x KB Swing: 24/16kg (Russian)
1 x Deadlift: AHAP
NOTE: You are permitted to increase the load on your Deadlift at any time over the 6 rounds. Your score is the combined total weight over the 6 rounds of Deadlifts.
Tuesday, February 11, 2014
TUESDAY
(A1) 5 minute AMRAP:
10 x Power Snatch: 43/30kg (Prep - 52/34/26kg)
10 x C2B Pull-ups (Jen Jumping C2B)
Recovery 3 minutes
(A2) 5 minute AMRAP:
10 x Squat Cleans: 52/34kg. (Prep - 61/43/35kg)
10 x Burpee-to-target
Recovery 3 minutes
(A3) 5 minute AMRAP:
10 x S2O: 52/34kg (Prep - 70/45/37kg)
10 x TTB
(B) Shuttle Run Test’
500m Shuttle Run
10m down and back, 20m down and back, 30m down and back, 40m down and back, 50m down and back, 40m down and back, 30m down and back, 20m down and back, 10m down and back.
(C) HR Push Up Test (3 Sets/5min)
(3 Sets of identical score for Max reps)
Use the clock or grab a stop watch & set it for a five minute time period. find your 3 Set Max for Hand Release Push-ups. All sets need to be of equal repetitions or the lowest of the three is your final score. Ideally you pick a challenging set and then hit it two more times.
No resting at the bottom or top, knees cannot touch the ground during a set, and toes cannot leave the ground.
NOTE: All 3 components need to be done within the same session, however you are permitted to perform (B) or (C) in any order once (A) is completed.
10 x Power Snatch: 43/30kg (Prep - 52/34/26kg)
10 x C2B Pull-ups (Jen Jumping C2B)
Recovery 3 minutes
(A2) 5 minute AMRAP:
10 x Squat Cleans: 52/34kg. (Prep - 61/43/35kg)
10 x Burpee-to-target
Recovery 3 minutes
(A3) 5 minute AMRAP:
10 x S2O: 52/34kg (Prep - 70/45/37kg)
10 x TTB
(B) Shuttle Run Test’
500m Shuttle Run
10m down and back, 20m down and back, 30m down and back, 40m down and back, 50m down and back, 40m down and back, 30m down and back, 20m down and back, 10m down and back.
(C) HR Push Up Test (3 Sets/5min)
(3 Sets of identical score for Max reps)
Use the clock or grab a stop watch & set it for a five minute time period. find your 3 Set Max for Hand Release Push-ups. All sets need to be of equal repetitions or the lowest of the three is your final score. Ideally you pick a challenging set and then hit it two more times.
No resting at the bottom or top, knees cannot touch the ground during a set, and toes cannot leave the ground.
NOTE: All 3 components need to be done within the same session, however you are permitted to perform (B) or (C) in any order once (A) is completed.
Monday, February 10, 2014
MONDAY
(A) Power Clean Ladder
Perform 1x PC + 30xDouble Unders + 1x PC every 1:30 for 10 rounds.
NOTE: Aim to build in load over the 10 rounds.
Each round will begin at: 0 -1.30 - 3.00 - 4.30 - 6.00 - 7.30 - 9.00 - 10.30 - 12.00 - 13.30
(B) 5 Rounds
10 x DB/KB Thrusters: 20+/16kg(See Note)
10 x Box Jump Overs - 24/20
10 x Weighted Sit Ups with Med Ball (Ball touches ground behind you, and in front of you on the sit up)
NOTE: Prep Athletes that attended Saturdays session are to perform Double KB G2O in place of the Thrusters.
The Box Jump Overs are to begin with both feet together & you must land with both feet at same time. You are permitted to land on top of the box first & both feet must also land at the same time.
Perform 1x PC + 30xDouble Unders + 1x PC every 1:30 for 10 rounds.
NOTE: Aim to build in load over the 10 rounds.
Each round will begin at: 0 -1.30 - 3.00 - 4.30 - 6.00 - 7.30 - 9.00 - 10.30 - 12.00 - 13.30
(B) 5 Rounds
10 x DB/KB Thrusters: 20+/16kg(See Note)
10 x Box Jump Overs - 24/20
10 x Weighted Sit Ups with Med Ball (Ball touches ground behind you, and in front of you on the sit up)
NOTE: Prep Athletes that attended Saturdays session are to perform Double KB G2O in place of the Thrusters.
The Box Jump Overs are to begin with both feet together & you must land with both feet at same time. You are permitted to land on top of the box first & both feet must also land at the same time.
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