Monday 25th - Sunday 31st August 2022

Monday 25th July

 

Snatch 

 

In 10 mins build to a heavy double

 

Then within 5 mins

3- 5 sets of doubles at 80% of above

 

5RFT:

500m/400m Row/ Ski 

9 OHS 60/40kg 

15 C2B Pull ups 

 

Time cap: 18 mins

 

Tuesday 26th July

 

Back squat

1 x 5 @ 65%

1 x 5 @ 75%

1 x 5+ @ 85%

 

Rest 2 mins between sets

 

DB front foot raised split squat

2 x 15 AHAFA

 

AMRAP 13 

40 Double unders

5 Devils press

9 T2B

 

Then..

2 minutes max cals row/ bike/ ski

 

Wednesday 27th July

 

Strict press

1 x 5 @ 65%

1 x 5 @ 75%

1 x 5+ @ 85%

 

Rest 2 mins between sets

 

Diamond press ups

2 x 15

 

Go every 3.5 mins x 6

5 Power clean 80/55kg

15 Wall ball 9/6kg 

200m Run 

 

 

Thursday 28th July

 

Front squat

1 x 5 @ 65%

1 x 5 @ 75%

1 x 5+ @ 85%

 

Rest 2 mins between sets

 

Weighted Hip Thrusters

2 x 15

 

AMRAP 15

5 BMU

12 Burpee to 6” jump

15/12 Cals Row/ bike/ ski 

25 Sit ups

 

Friday 29th July

 

Deadlift

1 x 5 @ 65%

1 x 5 @ 75%

1 x 5+ @ 85%

 

Rest 2 mins between sets

 

Single leg romanian Deadlift

2 x 15

 

3 RFT:

30 Box jumps 24”/20” 

25 T2B 

30 DB Hang clean + jerk 1 x 22.5kg/ 1 x 15kg 

 

Time cap: 15 mins

 

Saturday 30th July

 

Clean

 

In 10 mins build to a heavy double power clean

 

Within 5 mins

3- 5 sets of double squat cleans at the same weight

 

AMRAP 20

10 Hang power cleans 50/35kg 

10 STOH 

400m run 

 

*Aim to go unbroken each time on the barbell

 

Sunday 31st July

 

Weighted chin ups

4 x 5 AHAFA

Rest 2 mins

 

Banded close grip pull ups

2 x 15

 

“Isabel”

 

For time:

30 snatch 60/40kg