24.6.13 - 30.6.13

Monday

Thump instructor TRUDY's B'day

Focus 

Snatch Practice - hang, power, full. Take 15 to work on your snatch technique or use the 15mins to PB your snatch - your choice.

Workout 

For Time

41 BB clean and press
41 Burpees
41 V- sit ups

Core

TVA
Floor crunch

Tuesday 

Focus 

10mins - EMOM  - 10 x T2B. (regression K2E) 

Workout 

25:35 x 7 = 21mins 

Wall Ball
Horri Pull (hardest level) 
KB SDHP

Core

45:45:45 x 3
Plank
Side plank Left
Side plank Right

Wednesday 

Focus
10min EMOM Complex - 
1 Power clean, 1 front squat, 1 push press. 

Workout

20,15,10,5

KB swing 
Push Up
400m Run (after EACH set - 4 runs) 

Core 

Prone cobra
X over crunch 

Thursday 

Focus 

Group 1 - 5 min EMOM 5 x snatch grip Deadlift.

Group 2 - 5 min EMOM 5 x ring dip
(3 x muscle up) then swap!!!

Workout 

For time
50,40,30,20,10

Double Under 
10,8,6,4,2

Over Head Squat

Core

V sit holds
Hip ext holds

Friday

Focus 

15mins - work a weakness or PB at something your good at or hit up a strength component you missed. Your choice. (if your not sure do surprise box or don't be afraid to ask for assistance.)

Workout 

30:30:30:30 x 8 = 16mins 

Weighted Walking Lunge (Go up each set if you can - who's guna do the 40's??) 
Bar Pull up
Box jump
Rest 

Continuous clock you move from 1st movement straight to second movement and then to 3rd, 4th movement is your 30rest interval. 

Core 

3point heel tap

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