WC 11th April 2022

Monday 

 

Strict Press

 

Wave 1 – 8 – 5 – 3 

Wave 2 – 8 – 5 – 3+

(Guide percentages 70/80/90 then 72/82/92)

  • Final Week at these rep ranges

Rest 2 mins between working sets

 

4RFT: 

400m Run

10 Power cleans 70/55kg

10 Burpee over the bar

 

Tuesday 

 

Overhead Squat heavy Triple

Then 3 back off sets of 3 @31×1

 

Every 4 mins for 20 mins

12 Deadlifts 100/70kg

18 Box Jump overs 

Max Calories to 3:15

 

Wednesday 

 

Skill: Ring Muscle Up Progressions 

 

Strict Ring Dips 

5 x 5 (AHAFA)

Rest 90 secs – 2 mins

 

For time:

100 – 80 – 60 – 40 – 20

50 – 40 – 30 – 20 – 10

Double unders 

Goblet Squats 24/16kg

(Timecap 15)

 

Thursday 

 

12 Mins to find a heavy Clean and jerk single 

Then de-load to 80%

1 Clean and jerk every 30 secs for 6 mins

 

AMRAP 12

Ascending ladder

3-3-6-6-9-9 …

Power snatch 42.5/25kg

C2B Pull ups

 

Friday 

 

Skill: Pistol progressions

 

Wide grip pull up

5 x 5 (AHAFA)

Rest 90 secs – 2 mins

 

For time:

50 Calories 

21 Squat Cleans 60/40kg 

21 HSPU 

50 Calories

15 Squat Cleans 60/40kg 

15 HSPU 

50 Calories 

9 Squat Cleans 60/40kg 

9 HSPU 

(Timecap 25)

 

Saturday 

 

Back Squat 

 

Wave 1 – 5 – 3 – 1 

Wave 2 – 5 – 3 – 1+

(Guide percentages 80/85/90 then 82/87/92)

  • Final week at these rep ranges

Rest 2 mins between working sets

 

AMRAP 16

20 DB Front Rack Lunges 2 x 22.5/15kg

15 T2B

10 DB Push press 2 x 22.5/15kg

 

Sunday 

 

12 Mins to find a heavy Snatch single 

Then de-load to 80%

1 Snatch every 30 secs for 6 mins

 

3RFT:

800m Run

18 OHS 50/35kg

(Timecap 18)