Jason
Nov 18, 20183 min
*Remember to get your votes in for the end of year awards, the voting slip has been emailed to you.
MONDAY:
Fitness:
1. Deadlift Every 90 Seconds
3x3 Sets at 70%
3x3 Sets at 75%
3x3 Sets at 80%
2. 10 Min AMRAP:
20/15 Calorie Row
15 Russian Kettlebell Swings 32/24kg
10 Push Ups
Performance:
1. Deadlift E 90 Seconds:
3x3 Sets at 70%
3x3 Sets at 75%
3x3 Sets at 80%
2. 10 Min AMRAP:
20/15 Calorie Row
10 Power Clean and Jerks (60/42.5kg)
Sweat:
In Pairs:
Rounds 1 & 2: 40 work, 20 rest
Rounds 3 & 4: 30 work, 30 rest
Rounds 5 & 6: 20 work, 40 rest
Devil's Press 15/10kg
Calorie Row
Calorie Ski
Calorie Bike
Rest
Weightlifting:
1. Snatch Complex: 7 Sets OT2M:
Power Snatch + Overhead Squat + Snatch Balance + Hang Snatch
2. Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell Loaded at 55% of 1RM Front Squat (For Both Lifts)
3. OT2M: Max Unbroken Box Dips
TUESDAY:
Fitness
For Time:
21 Hang Power Cleans (60/42.5kg)
21 Lateral Burpees
100 Double Unders
15 Hang Power Cleans (60/42.5kg)
15 Lateral Burpees
75 Double Unders
9 Hang Power Cleans (60/42.5kg)
9 Lateral Burpees
50 Double Unders
Performance:
For Time:
21 Hang Power Cleans (60/42.5kg)
21 Lateral Burpees
100 Unbroken Double Unders
15 Hang Power Cleans (60/42.5kg)
15 Lateral Burpees
75 Unbroken Double Unders
9 Hang Power Cleans (60/42.5kg)
9 Lateral Burpees
50 Unbroken Double Unders
WEDNESDAY:
Fitness:
3 Rounds for Max Reps:
3 Minutes Max Airbike Cals
2 Minutes Max Row Cals
1 Minute Max Burpees
3 minutes rest
Compare to 27/6/18
Sean Y 329
Liz B 290
Performance:
See Fitness
Sweat:
OT6Mx4
300m Run
30 Mountain Climbers
25 Russian KB Swings 24/16kg
20 Sit Ups
15 SDHP 24/16kg
10 Push Ups
Weightlifting:
1. Power Snatch Ladder
On the 0:00 – 10 Power Snatches (50/35kg)
On the 2:00 – 8 Power Snatches (60/42.5)
On the 4:00 – 6 Power Snatches (75/50kg)
On the 6:00 – 4 Power Snatches (82.5/60kg)
On the 8:00 – 2 Power Snatches (92.5/65)
*Do as much as possible unbroken if you're Fitness competition focused.
If Weightlifting focused do singles.
2. OTM for 12 minutes
O: 1 Snatch Pull
E: 3 Clean Pulls*Work off Clean 1RM
3. Work to a heavy 10RM Bent Over Row
THURSDAY:
Fitness:
1.
5 Rounds, alternating OT2 Minutes
10 True Ring Rows
10 Front Rack Reverse Lunges (from ground)
2.
Tabata Row for Max meters.
Performance:
See Fitness
Gymnastics: Handstand Walks
(Check out our Gymnastics schedule here: )
FRIDAY:
Fitness:
1.
3x12 Elevated Dead Bugs
2.
10x400m Run
*Leave every 2.50.
Aim to hit the same times as 2 weeks ago ( 8/11/18 ). If your pacing was poor use some target pacing to give yourself a reduced overall working time.
Performance:
See Fitness
SATURDAY:
*A reminder you must reserve a spot for the Saturday 8.30 class. For quality of service and safety this class is capped
Fitness:
'For time - In Pairs:
"Jackie"
then
"Annie"
then
"Karen"
then
"Fran"
Performance:
See Fitness
Weightlifting:
Warm Up: Jeffersen Squat
1. 7 Sets: Clean + 2 Jerks + Clean + Jerk
2. Alternating OTM x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 70% of 1RM Front Squat (Both Lifts)
Competition Club:
0-10 minutes:
30 Power Snatches (80/62.5kg) for time
15-25 minutes:
20 Front Squats (80/62.5kg)
20 Muscle Ups
30-35 minutes:
10m Unbroken Handstand Walk
10 Squat Clean and Jerks (80/62.5kg)
10m Unbroken Handstand Walk
Post results to Beyond the Whiteboard.
SUNDAY:
Rest Day
Open Gym 10am - 12pm: Please remember to sign in.