Programming w/c 21st Aug

Another week, another opportunity to get better!

We start the week with some back squats which has been our focus this cycle. It will be followed by some olympic weightlifting progression from the previous weeks with some fun workouts in the mix.

Enjoy team!

MONDAY

A)Every 2:30 x 5

3 Back Squat @90-95% 1RM back squat

B) For time:

30-20-10

Hang Power Cleans

Shoulder to Overhead

Air Squats

@ 50/35/25kg

12 minute time cap

TUESDAY

A)EMOM x 5

3 High Hang Muscle Snatches + 3 Snatch Grip Push Press @ 15-20%

EMOM x 5

3 Hang Power Snatches with 3sec pause in catch + 3 Snatch Grip Push Press @40-50%

EMOM x 5

2 Power Snatch + 1 Snatch Grip Push Jerk @55-75%

Every 1:30 x 5

2 x 1 Power Snatch + 1 Snatch Grip Push Jerk @75%

B) 12 minute AMRAP:

9 Toes to bar

15 Wall balls @ 9/6/3KG

21/18/15 Cal machine

WEDNESDAY

A) Gymnastics

EMOM x 10

1) 30s Strict Pull ups

2) 30s Deficit Push ups

B)16 minute AMRAP

400m Run

15 Deadlift @80/55/40kg @ 35-40% 1RM

9 Strict HSPU

THURSDAY

A)Bodybuilding

10 down to 1

DB Alternating Strict Press*

* 5 DB Bent Over Rows after each set

B)2 sets;

4 minutes Machine @ 2km pace or slightly fast

Rest 2 minutes

800m Run @ 5km pace or slightly faster

Rest 2 minutes

FRIDAY

A)Every 2:00 minutes x 3

1 Clean pull + 1 Power clean + 1 Low hang clean + 1 Push Press @ @60%1RM CLEAN / 7 RPE

Every 2:00 minutes x 3

1 Power Clean + 1 Push Press + 1 Power jerk + 1 5s Paused split jerk @ @60%1RM JERK / 7 RPE

B) “GRETTEL”

10 Rounds For Time Of:

3 Clean and Jerks, 60/42.5/30kg 

3 Burpees over the Bar

SATURDAY

SUMMER PALOOZA