CONDITIONING Metcon (Time) "10 Rounds for time 6 TTB RX/ V-Up Scale 8 Push Press 42.5/30kg 10 Burpee’s"
DEADLIFT Weightlifting Deadlift (5×3) Less reps in each set, the aim is to find a weight you can do all five sets unbroken with good control over the bar up and down. If you cant control the bar reduce weight. Metcon (Time) 5 Rounds for time 10 Deadlifts 102.5/70 kg 10 Burpee’s
POWER SNATCH Weightlifting Power Snatch (1×5) Build up to a weight which allows good control for the full power snatch movement for 5 reps unbroken. Dont drop the bar, if your technique is struggling reduce weight Metcon (AMRAP – Rounds and Reps) AMRAP 15 Mins Run 400 10 Power Snatch 42.5/30kg 30 Double Unders
FRONT SQUAT Weightlifting Front Squat (5×3) Same amount of reps this week but in smaller sets. Aim if possible with good technique to add 2.5/5KG Metcon (AMRAP – Rounds and Reps) 4 Rounds AMRAP 2 Mins 15 Russian Swings 24/16KG 10 Box Jump rest 2 mins between rounds Accumulate score over rounds
CLEAN Weightlifting Hang Clean (5×3) A different movement from previous weeks so focus on technique and weight will come later. Build up to a weight which allows unbroken reps and sound technique throughout. Control the bar up and down. Metcon (AMRAP – Rounds and Reps) AMRAP 14 Mins 9 SDHP 42.5/30kg, 12 Front Squats run […]
PUSH PRESS Weightlifting Push Press (3×5) Same reps as last week, aim for adding 2.5-5kg weight for unbroken reps with sound technique Metcon (AMRAP – Rounds and Reps) AMRAP 10 Mins 14 KB Push Press 24/16KG 7 V-Ups