Programming w/c 23rd Oct
We are now in the second week of the current cycle!
For our cleans, the eccentric work gets shorter and heavier – it's a great chance to really focus on being explosive. We take a well-known workout and give it a twist to focus on building our upper body pulling strength.
Don't forget, this Saturday, we have our HALLOWEEN event!
Enjoy it, team!
MONDAY
A) 10 minutes to build to a
Heavy double Hang Power Snatch
B) 5 rounds for time:
21 Wall ball @ 9/6/3kg
9 Hang power Snatch @ 50/35/20kg
12/9 Cal Machine
20 minute time cap
TUESDAY
A) C2B “Nicole”
AMRAP 20:
400m Run
max C2B Pull Ups
B) Accessory Work - 3 rounds:
20 Gymnastics swimming reps
20 Deadbugs
WEDNESDAY
A)12 minute window
Build to a heavy triple
Low Hang Clean with 3 sec eccentric into low hang
B) Every 1:30 x 8
4 Cleans @70% of 1RM Clean
THURSDAY
A)Every minute on the minute for 12 minutes complete:
1-3 x Bar Muscle-Ups
B) EMOM x 15
1. 15/12/9 Cal Machine
2. 40/20 Double Unders
3. :40 sec AMRAP of: 1 DB deadlift + 2 DB reverse lunges @ 2 x 22.5/15/10kg
FRIDAY
A) In Partners, AMRAP 25:
15 TTB
9 Squat Snatch*
6 Burpee Box Jump Overs
*Starting at 40/30/20kg add 2.5/5kg each time both partners have completed the round
**You go I go
SATURDAY
HALLOQWEEN
