1000 metres row
50 Thrusters 20/15
30 strict pullups
50 thrusters 20/15
1000 metres row

EMOM 15 min (@50/30 Kgs).
- 1 Power Clean.
- 1 Hang Squat Clean.
- 1 Thruster.
- 2 Over head Squat.
- 5 burpees over the bar.

3 x 12
One arm DB Row ( Heavy but not Maximal)

1) Wall climbs 5x4
2) Squat clean and jerk 5x(1+1))x80%

Weekly breakdown
Monday – CF – Weightlifting, Gymnastics tempo
Tuesday – Aerobic Power Intervals – Strength Aerobic method
Wednesday – Restoration (Cardiac output)
Thursday – Weightlifting, gymnastics strength – HRI (High Resistance Intervals)
Friday – Aerobic Power Intervals – Weightlifting, Strength Aerobic method
Saturday – Cardiac Output – EMOM, Gymnastics skill
Sunday – Restoration

Notice – Thursday HRI (session #2) is hill sprints. Scaling options on the day if no hill accessible.

Monday

Mob #1

A. Shoulder – Internal rotation

B. Ankle – Against wall

C. Hip – flexion

Session #1 – CF

A. Practise Roll to Handstand on rings

B. Practise your triple unders

Carl Paoli & Jami Tikkanen – Triple Under Progressions from Alex Haines on Vimeo.

B. Three rounds for time of:

500 meter Row
12 Overhead squats 60/40kg (135/95lbs)
50 Double-unders

Post time to comments

Mob #2

A. Shoulder – Internal rotation

B. Thoracic spine

C. Hip – Extension

Session #2 – Weightlifting + Gymnastics (Tempo method)

A. SDL + Hang Snatch (above knee) + Overhead Squat – 6 x (1+1+2) @ 60% and above
- 3sec pause/squat

B. Tempo Gymnastics (Superset – alternate between B1 and B2)
B1. Ring push up – 3 − 5 x 8 − 10, Tempo 2020 (2 seconds down : 0 pause : 2 seconds up : 0 pause), rest precisely 40 seconds before ring row

B2. Ring row – 3 − 5 x 8 − 10, Tempo 2020 (2 seconds up : 0 pause : 2 seconds down : 0 pause), rest precisely 40 seconds before ring push up
- Make sure to pull low on the B2
- Make sure to initiate with shoulder forward first on the B1, thumb turned out with locked elbows at top

A.
Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep

For sets 6-10, let feel dictate loading. The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. If you determine that you’ve reached that load for the day prior to set 10, stop there. You’ll have lots of opportunities over the upcoming weeks to hit new 1-RMs if and when your body is feeling good, so don’t push when your body isn’t responding to the stimulus.

6 x 5
Pausing Ring Push-ups ( Pause at bottom 0:05's each rep)
https://vimeo.com/175184265

Pause Back Squat x 2 x 6 sets@80%

Power Cluster + Hang Power Clean + Hang Squat Clean + TNG Squat Clean daily max

Metcon (Time)
5 UNBROKEN rounds for time: (You can drop the weight after a full round of the complex)
2+2+2+2@80% of A

Metcon (Time)
5 rounds for time:
10m Fat Bar OH Walking Lunge@40/30kg
5 Bar MU's
10m Fat Bar OH Walking Lunge@40/30kg
15 T2B

This is a warm-up and not meant as an all out full sprint - increase intensity through out the workout (aprox 75% in first round - 90% in last round)

5 Rounds

• 400m row
• 10 Slow GHD Back extensions
• 10 GHD back extension single handed rows each side (12kg kettlebell)
• 10 Dynamic star planks each side

Dynamic sideplank: Go into a sideplank, but resting on your hand instead of elbow. Then raise the upper leg, so that your legs create a "V". Lower the leg. That was one rep. Make your to maintain a straight core through the movement

3 rounds for time:

• row 500 m
• 7 dumbbell squats
• 7 burpees
• 5 db squats
• 5 burpees
• 3 db squats
• 3 burpees