WEDNESDAY

Partnered Tabata Core after class.

(A) Bench Press
1x8@55%
1x6@65%
1x4@75%
1x2@85%
1x1@90%
1x1@95%
-THEN-
If all feels good, perform
1x1@101% - 1x1@105ish%

(B) For time
10-8-6-4-2
Front Squats: 60/40/35kg
HSPUs
-THEN-
Run 400m
25 x TTB

NOTE: Scale for HSPUs is knees or feet on a bench/box + 1 wall climb. For round of 10...10 scaled HSPUs + 1 wall climb...round of 8 is 8 scaled HSPUs + 1 wall climb...etc.
DO NOT stack 3-4 ab mats up to do HSPUs today.

Extras - Week 9 - Session 3

- Snatch - 70%x1, 75%x1x5

- Clean & Jerk - 70%x(1+1), 75%x(1+1)x5

- Front Squat - 70%x2, 75%x1, 80%x1

TUESDAY

Food for Thought.......

(A) Clean & Jerk
1x1@70% - 1x1@75% - 3x1@80%
If all the lifts feel good, continue to a heavy single (5 lifts Max)

(B) On a Running Clock (Compare HERE)

2.30min AMRAP
10 Power Cleans: 60/40
Max Burpees

-Recover 90 Seconds-

2.30min AMRAP
10 Power Cleans
Max Box Jumps

-Recover 90 Seconds-

2.30min AMRAP
10 Power Cleans
Max Burpee Box Jumps

Extras - Session 2

- Snatch - 70%x1, 75%x1, 80%1x3

- Clean & Jerk - 70%x(1+1), 75%x(1+1), 80%x(1+1)x3

MONDAY

Having a blast in Chicago.  

Marathon finished with a time of 2.55.
Very proud to be part of this journey.

(A) Back Squat
1x2@70% - 1x2@75% - 1x2@80% - 1x2@85%

(B) 3 Rounds
50 x Double Unders
15 x Pull-ups

Extras - Week 9 - Session 1

Technique Primer: Muscle Snatch + Tall Snatch 3x(3+3) (light)

- Snatch - 70%x1, 75%x1, 80%x1, 85%x1x3

- Clean & Jerk - 70%x(1+1), 75%x(1+1), 80%x(1+1), 85%x(1+1)x3

- Back Squat - As Per Above

FRIDAY

James' last training session with HC before competing 

in this weekend's Chicago Marathon, 

all the best and have a great time!

(A) Deadlift
5-3-1

(B) 5 Rounds
40 x Double Unders
15 x KB Swings
9 x OHS: 50/35kg

Extras - Session 5

Technique Primer of choice: 3-4 Sets of 2-3

- Snatch - Heavy Single

- Clean & Jerk - Heavy Single

- Front Squat - 75%x2, 80%x2, 85%2x2

THURSDAY

Now that's focus!

(A) Push Jerk
Build to a Heavy Single
-Then-
Perform Split Jerk x 3 Singles

(B) For Time (17min Cap)
5 x Squat Clean & Jerk: 90/60/47.5kg
1 x Cindy
3 x Squat Clean & Jerk
2 x Cindy
1 x Squat Clean & Jerk
3 x Cindy

Cindy = 5 x Pull-ups - 10 x Pushups - 15 x Squats

Extras - Session 4

Technique Primer: Muscle Snatch + Push Jerk in Snatch 3x(3+3) (light)

- Power Snatch - Heavy Single

- Power Jerk - Heavy Single7

- Good Morning - 22%x5x2, 24%x5 (% of Back Squat)