Monday
Open Prep
A) Double under Practice
B) Barbell Cycling
Build to a medium weight 5 reps Power snatch
C)
14.1
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
35/25 power snatches, 15 reps
Base Strength
A) Bench Press: 80% x 5, 85% x 3, 95% x 1 or more
B) Incline DB Press: 2 x Max Reps (w/ same weight as last week)
C1) Bent-over 1-Arm DB Rows: 4 x 8
C2) Triceps Overhead DB press 4 x 8 reps
D) 3 sets of
10 reps of each with DBs
Deadlift, Bent over row, Hang muscle cleans, Strict press,
Tuesday
Heavy Day
A) 5 x 5 pause back squat
add 2.5-5kg from last week
1 sec pause on each rep
B)
A – 30 sec single arm farmers carry each side
B – 20-30 sec single leg wall sit
C – 60 sec barbell side bends
Rest 30 sec between movements
x 4
Base Conditioning
5 Rounds of:
45 sec on
3.15 off
Into
5 rounds of:
30 sec on
2.5 off
5 Rounds of:
20 sec on
1min 40 off
Wednesday
Pump and Grunt
A) 10 Min EMOM
Strict pull ups or kip/butterfly
B)
Every 3 mins x 4 rounds
15 press ups
15 weighted sit ups
15 DB upright rows
C)
3 rounds
30 sec renegade rows
30 sec sit ups
30 sec empty bar curls
30 sec rest after each exercise
Base Strength
A) Deadlift 80% x 5, 85% x 3, 95% x 1
B) Bulgarian Split Squat Jumps: 5 x 5 reps w / DB’s
C1) Barbell stiff leg Deadlift 3 x 15 reps
C2) Ring hamstring curls 3 x 10 reps
D) 2 sets of 20 DB stationary lunges (each leg)
Thursday
Team Take Over
In Pairs
12 rounds (6 each)
200m Run
12 Sync DB snatch
Into
12 rounds
250/225m row
12 Sync DB step overs
Friday
Barbell Cycling
A) Build to heavy
1 clean pull
1 power clean
1 hang power clean
B) 3 min on / 1 min off
3 deadlifts
6 hang power cleans
9 Front Squats
x4
Saturday
Classic CrossFit
3-3-3-3-3 Push Jerk
12 min AMRAP
ascending ladder
3,6,9,12….
TTB
Box jump over
kcals
Sunday
Base Conditioning
Base Strength – Lower body
Pull up program Week 3
Strict work | Kipping work | Butterfly |
Negative pull up 6 sets of 3 reps Aim for 3 second negative rest :60 between sets Inverted rows 4 sets of 8 reps rest :90 between sets Pronated Grip Arnold Press 4 sets of 8 each arm rest :90 between sets | Technical work Kip swings 2 sets of 10 – 15 reps Chin over bar hold and press away drill 5 sets of 3 EMOM for 5 minutes 1-3 Kipping pull ups Strength work Press against the bar roll ups 5 sets of 2-3 reps | Technical work Butterfly drills with one foot on a box 2 sets of 10 reps Strict Butterfly 3 sets of 20 seconds 50% size of actualy butterfly pull ups Lots of shoulder control Strength work Pause Butterflys at the top 5 sets of 4 reps |
Core work V-ups 4 sets of 15 reps rest :60 between sets Inchworm to Bridge Hold 3 x Max Hold and then walk back in to standing rest :45 between attempts | Core work V-ups 4 sets of 15 reps rest :60 between sets Inchworm to Bridge Hold 3 x Max Hold and then walk back in to standing rest :45 between attempts | Core work V-ups 4 sets of 15 reps rest :60 between sets Inchworm to Bridge Hold 3 x Max Hold and then walk back in to standing rest :45 between attempts |