Monday 5.8.13

Monday 

Focus

Front Squat 5 x 5 (last set Max Reps)
(This warms up the squatting motion and the front squat position of the clean)

Workout

Death by Clean and Jerk (12 minute Cap)
Max Loads for Men - 40kgs

Max Loads for Women - 25kgs

(Training Note: This is a VERY HARD workout. You can use a PVC pipe or even the BAR and get a MASSIVE workout... unless you have mastered mechanics of this lift and consistency then you should only think about adding load... )

Core

SB Prone CobraCrab Walks (with or without bands)

60/60

HAPPY BIRTHDAY ADAM,  I hope you enjoy your birthday wish!!! (the workout)

Tuesday

Focus

GYMNASTIC STRENGTH (YOUR BODY IS YOUR WEIGHT) 

SB Pike or Super man to pike ON FLOOR for anyone not able to do them on the swissball

Pushup Holds

30:30 X 5

Workout

30/20/10
Ring Dips
Wall Ball (10 and 9 foot targets)
1st Drive way SPRINT

For time

Core

SB 360's
Squat Holds On Wall.

Wednesday

Focus 

Strict Press
15 mins ONLY
3RM - do 3 x 3
(use racks partner up if needed - spot each other)

Workout

EMOM x 10 round = 20mins


1st min - 5 dead lifts

2nd min - 7 Strict Pull ups

(hardest version for you, use weight or do more reps if BW isn't challenging enough)

Core

Floor Crunch

Floor or SB Supermans

Thursday

Special K and Big AG doing some knees to elbows!

Focus 

12mins of Snatch Practice - work on your lift with a Dow, BB or go
For a PB - 3RM, 5RM or 10RM

Workout 

Speed and Power

20:20 x 10 rounds = 20mins

KB swing
Burpees
Double Unders

(20:20 x 30 on interval clock)

Core 

V sit holds
Hip ext holds

Friday

Focus 

8min EMOM odds and evens
5 HSPU / Or 30 sec holds
10 BB SDHP (NOT heavy - Nothing over 50kgs/35kgs)

Workout 

10,8,6,4,2
Thruster (5rm rough weight)

50,40,30,20,10
Single Leg Step Up (no box jumps)
You can alternate legs, so 25 each leg is fine.

For Time

Core 

Skipping Rope

Saturday

Focus

Warm Up movements of workout.

Workout

Partner Up - Chipper

2km row (interchange with your buddy every 300m)
Then
200m BB Farmers Carry
Then
50 Pull Up (between you)
Then
50 P/Cleans (between you)
AND Then finish with
50 Buddy MB sit ups

Core 

Foam Roll / Stretch

Sunday

Focus

Rope Climb technique.

Workout

**1 minute on all stations continuous clock**

1. Row for calories
2. Push Press
3.T.J's
4. REST 

5 rounds (20 min)

TOTAL SCORE on all 4 rounds. 

Core

Foam Roll and Stretch - Spend TIME working your body out and getting ready for the week ahead.