Wk 1/4 – Nov. 13/2023
Monday
A. 3 sets:
5 Hollow Arch Swings – Slow
– 15 sec rest –
5 Hollow Arch Swings – Fast
– 15 sec rest –
10 Scapula Push-Ups
– 30-60 sec rest –
B. EMOM x 12 minutes:
1st – Toes to Bar / Toes to Rings
2nd – HSPU Work / Push-Up Work
3rd – Double Unders
C1. Flat DB Bench Press @ 20×1, 10-12 tough reps x 3 sets, 1:30 min – all you regulars – start seeing what you can do thats outside your comfort zone with the weight – watch this video on how to get it “up” (Rob take notes here too 😉 ) – https://www.youtube.com/watch?v=rVh8i5G-XC4
C2. Sled Pull with Pulling Rope, 50ft TOUGH x 3 sets, 1:30 min – hand over hand
D. 10 sets – fast
5 V-Ups
5 Seated Knee Tucks
5 Unanchored Sit-ups
30-60 sec rest
E. Seated DB External Rotations @ 20×0, 10-12 reps per arm x 3 sets, 30 sec b/t arms – think of this as moderate load – training the rotator cuff
Tuesday
A. 1 Snatch Pull + 1 Floating Squat Snatch + 1 OHS x 7 sets, rest as needed – building to tough sets when technique allows
B. 1 Clean Pull + 1 Floating Squat Clean + 1 Split Jerk x 7 sets, rest as needed – building to tough sets when technique allows
C. Barbell Split Squat, 8 tough reps per leg x 3 sets, 1 min b/t legs – tough sets from a Rack
D. Clean Pull, 5 tough x 3 sets, 2-3 min – start @ 95-100% of best clean/can build as you go) – remember, set up as normal, and the focus should be legs and hip extension – THEN arms finish – think high elbows / finish with the elbows in extension
E. 3 Rounds @ high effort
30 sec Echo Bike
30 sec rest
30 sec Air Squats
30 sec rest
30 sec KBS @ 16/24kg
30 sec rest
Wednesday
A1. Seated Barbell Press @ 11×1, 7-8 tough reps x 3 sets, 10 sec
A2. Rope Climbs, 2-3 fast reps x 3 sets, 30 sec
B. 5 Rounds
5 min [Pick 1 Erg – Row / Ski or Echo Bike]
2:30 min @ 5/10
1:30 min @ 7/10
1 min @ 9/10
1 min rest
Thursday
A1. Lateral Single Leg Jumps, 10 reps x 3 sets, 30 sec – https://www.youtube.com/watch?v=Xz27DudBfSs
A2. Single Leg Box Jump, 5 reps per leg x 3 sets, 30 sec – practice regular box jump as scale – do this to a lower box
A3. 50ft Sled Push Sprint x 3 sets, 2 min – Moderate load – FAST Sprint
B. EMOM x 10 minutes
1st – 2-3 Depth Jump to Broad Jump off 15-20” Box – https://www.youtube.com/shorts/CF6pMDspHY4
2nd – 10 sec ALL OUT Ski Erg
C. Alternating Single Leg Barbell Romanian Deadlift @ 40×1, 10 alternating reps x 3 sets, 2 min – https://www.youtube.com/watch?v=uIzbaQLuHWY
D. 15-12-9 For Time:
Double Hang KB Clean to OH @ 35/53/hand
Burpees onto 20/24” Box
Friday
A. Warm-Up/Prep/Set-Up
B. 10 min Row / Bike Erg / Echo Bike – Easy
(Into…)
20 min @ 85-90%
350/400m Ski Erg
10 Push-Ups
10 Kipping Pull-Ups
(Into…)
10 min Row / Bike Erg / Echo Bike- Easy