• Jason

Week of Workouts 19-25th November


*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.


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