Tuesday 15 August
DEADLIFTS - SWITCH IT UP!
L1: 5 x 7 touch and go, start at 50% of your 3RM, increase each round.
Switch your grip!
If you normally use flip grip, use double overhand.
If you normally use double overhand, use flip grip.
5 rounds for tonnage/reps:
Unbroken deadlifts (TOUCH AND GO)
Unbroken ring dips
Rest as needed between sets.
Time CAP = 25 MINUTES
Scaling options for dips:
- Bands: use a band that allows you to do at least 5 unbroken, AND make the movement standard of BICEP TOUCHING RING.
- Tricep grip pressups, banded or Rx: You are BROKEN as soon as you move your feet or your knees/thighs touch the floor.
Monday 14 August
17 power cleans @ 60/40kg
75 air squats
- Disassemble your barbell
- Run 200m with your barbell
- Run 200m with the plate from the left side of your bar
- Run 200m with the plate from the right side of your bar
- Reassemble your bar
AMRAP FOR 60 MINUTES
Friday 11 August
20 medball hang squat cleans, keep the laces UP!
HANG SQUAT CLEAN
L1: In no more than 5 sets, find your 8RM unbroken hang squat clean!
L2: Review hang squat clean movement (hook grip, grip width, start feet, end feet). And then do 5 x 5 ending on WOD weight.
21-15-9 reps for time of:
Hang squat cleans @ 52.5/37.5kg
Chest to bar
20 minute CAP
1. Pigeon stretch
2. Banded tricep stretch
Thursday 10 August
L1: If you are confident and competent with all three of these overhead movements, do this as a warm up:
With an empty bar:
1 min AMRAP strict press
- 1 min rest -
2 min AMRAP push press
- 1 min rest -
3 min AMRAP push jerk
L2: Review the push jerk movement, and complete 5 x 3 push jerk at increasing weights, focus on moving feet out AND dipping the knees on the catch.
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push jerk 5-5-5-5-5 reps
SCORE = total tonnage across all three lifts
Weights can go up or down
Failed sets don't count.
Push jerks that were supposed to be push presses don't count either!
Tuesday 8 August
15 open palmed PVC overhead squats
15 good mornings with PVC
In 5x5, build to WOD weight.
L1: In 4 x 5, build to WOD weight
L2: If unable to OHS an empty bar,
2 x 8 squat therapy
4 x 8 OHS with resistance band
Deadlifts @ 100/70kg
Overhead squats @ 60/42.5kg
15 min CAP
Monday 7 August
9 thrusters @ 42.5/30kg
35 double unders
9 thrusters @ 30/20kg
35 single unders
Friday 4 August
2 lengths duck walk with plate overhead
10 kipping swings
2 lengths lunge walk with plate overhead
10 plate ground to overhead
Rotate between these two stations 3 times:
1. 2 mins
30 seconds front plank
30 sec right plank
30 sec hollow hold
30 sec left plank
2. 2 minutes
Barbells will be out and loaded with bands and kettlebells on either side. Press the weight overhead and walk the length of the lane. Re rack the bar at the other end, turn around, and come back.
This is to build stability in the overhead position.
50 right arm overhead lunge @ 24/16kg
50 left arm overhead lunge @ 24/16kg
Keep kettlebell on same hand for 50 reps, but alternate feet.
Time cap = 20 minutes
Thursday 3 August
4 lengths bear crawl with wallball
3 Tempo touch and go deadlifts (4 seconds up, 4 seconds down) +
3 touch and go deadlifts
Add weight each round
SUPER SET: In pairs, 60ft banded sprint each
No test score from end of Strength Cycle?
Do 5-7 sets of 11 deadlifts TOUCH AND GO, add weight each time.
11 deadlifts @ 50% of 3RM
Rx cap = 10 mins
Full cap = 15 mins
- 800-meter bike // 1200m run // 1200m row
- 100-ft. handstand walk // 30 bar push ups // 50 floor push ups
- 10 overhead squats @ 85/60kg
- 400m bike // 600m run // 600m row
- 50 burpee box jump overs
- 10 overhead squats @ same
Cap = 30 minutes