Monday 15th October
Assault Bike 400m
5 Barbell hang power cleans
5 Barbell push jerks
10 Shoulder taps
5 Rounds For Total Weight Moved
Every 3 minutes
3 Clean and Jerk
*Rest remainder of 3 minutes *No prescribed weight
Score= Total weight moved of C+J
eg Score= 5×3=15repsx100k- g=1500kg
If failed rep Round does not count
Do not need to be TNG
Our workout today will be scored by total weight moved. Members will work 5 rounds each round beginning every 3 minutes. They will complete a short set of burpees and deadlifts before doing their clean and jerks. The weight of their barbell may change each round, hence this workout being scored by total weight moved over all 5 rounds. If members do not get to the clean and jerks or fail a rep that round will not count to their total overall score.
5×6 Single leg box jumps + 1 Broad Jump
Resting 1 minute between round
Today’s work we have 6 single leg box jumps, member’s will bound off one leg onto the box and step down before completing their next rep. Once completed all 6 single leg box jumps members will go down the other side of the box and immediately into 1 ME broad jump. Members will rest 1 minute between work.
Tuesday 16th October
5 Hang power snatch
10 Front rack lunges
5 Hand release burpees
Front Rack Box Step Ups
6×6 @50% of 1rm Front Squat
Today’s strength component is an accessory front squat session. Members today will be completing front rack box step ups. Members should work at a weight where they do not need to use their non working leg for assistance to lock out on top of the box.
Coaching the movement:
Maintaining a high front rack position, members will brace the midline and step onto the box, we will be looking for members to drive through their heel utilising their glutes to drive up onto the box.
7 Min AMRAP
Hang Power Snatch B: 35/25 G&R: 42.5/30
Bar hopping Burpees
Members have a short high volume of work piece of conditioning today. We have hang power snatches with a light barbell followed by bar facing burpees, Members will start extremely quick, but rapidly fatigue and have to start breaking up their snatches. We should warn members of this and mention they should slow their pace from the beginning, allowing them to move consistently with the barbell.
Wednesday 17th October
Assault bike 400m
5 Pull ups
7 Barbell push press
10 Barbell back squats
Increasing weight each set Start at 50% of 1rm Jerk
For our strength work today we are working a push press. Our rep range today will be a 5×5. Members are going to look at increasing their weight each set. We are going to start at 50% of their 1rm jerk and increase this each round. There is no prescribed weight or weight increases.
Coaching the movement:
Dipping with a vertical torso maintaining a high front rack position, driving up hard through the bar getting the head out the way, pressing through the bar with locked out arms.
12 min AMRAP
10 Deadlift B: 60/42.5 G&R: 80/52.5
7 Back Squat
4 Bar Muscle Up – Scale to 1 pull up and 1 press up for every rep
*Use same barbell
Our workout today is a predominantly barbell workout. For 12 minutes members will move through 10 deadlifts 7 back squat and 4 bar muscle ups. This is a heavy barbell for this complex. Members are going to use the same barbell for the deadlift and back squat. We will have to clean the bar to the shoulders to begin the back squats. Ideally members will work with a weight in which they do not have to break up their back squats.
Thursday 18th October
3 mins DU practice
2 Bear Complex
5 Barbell thrusters
20 Single unders
15 Min AMRAP
2 Bear Complex B: 42.5/30 G&R: 52.5/35
20 Air Squats
*30 seconds rest every 2 rounds
4×90 Second weighted plank
Resting 90 seconds between rounds
Members midline work today is a 1:1 weighted plank. They will work 90 seconds and rest 90 seconds. This will act as one round. We have a total of 4 to complete. If members are struggling with the weighted plank. Allow to scale to simply bodyweight.
Friday 19th October
Tabata Assault bike
12 Russian KB swings
10 2 4 1 squats
12 Mountain climbers
5×3 @75% of 1rm
2×5 @50% of 1rm
This strength session is our final front squat session before we retest our 1rm again next week. Members today have a deload session, priming the movement before the test.
Coaching the movement:
Maintaining a high front rack position throughout. Members will look to pull their ribs down towards their hips, bracing the midline. Initiating the squat with their hips moving back then down, holding a high front rack driving up elbows first.
For Time (8 min cap)
25/20 DBL DB Thrusters B: 15/10 G: 22.5/15 R: 25/17.5
50 KB Swings B: 16/12 G; 24/20 R: 32/24
25/20 DBL DB Thrusters
Members today have a sprint workout. We have a high volume of thrusters followed by high volume KB swings. Members should look at pacing their first load of Thrusters. Completing their KB swings in as little sets as possible and then picking the pace up for their final round of thrusters
Saturday 20th October
10 Extended lever kips
5 Broad jumps
10 Barbell good mornings
Work to a 5RM Back Squat
5 x Power Cleans (AHAP)
20/14 x Cals Assault Bike
Partner 1 performs 5 power cleans AHAP while partner 2 performs 20/14 cal on the ass bike, repeat until 20min has elapsed.