Summer, big timing.

[accordiontabs] [tab title="Weekly Warmup"] 2 mins @ 70%: job, row, skip or bike then 2-3 rounds of: 8 walking lunges per side 10 good morning, empty bar 3-6 wall walks [/tab]

[tab title="Group Metcons"] Monday 6min AMRAP: 12 DB snatch (6/side), 8 box jump, 6 toe to bar 3min rest 6min AMRAP: 12 DB snatch (6/side), 8 box jump, 6 toe to bar

Tuesday 5 rounds for time: 15 wall ball, 7 burpees, 200m run 15min cut-off

Wednesday 3 sets of: 40KB swings, 20 DB push press

Thursday 4 sets: Row 500m, rest 3-4mins

Friday 4 sets: 2mins of: 10 thrusters (@ approx 35% of 1RM push press), 20 double unders, 1min rest

Saturday Helen [/tab]

[tab title="Foundations"] Workout 1 A. Push Press 3x5, rest 90-120s B1. Ring Row with 3sec pause, 3xmax, rest 60s B2. DB standing press 3x6-10, rest 60s C. Group Metcon

Workout 2 A. Deadlift 3x5, ramping sets, rest 2mins B1. Single Arm Bent-over lateral raise 2x6 with 5sec pause at top, rest 30s B2. Good Morning, 2x10, rest 30s C. Group Metcon

Workout 3 A. Standing Shoulder Press 3x3 B1. Poliquin Step-up 2x25/side, no rest B2. seated DB external rotation 2x12/side, slow tempo, no rest C. Group Metcon

Workout 4 A1. Back Squat 3x5, rest 60-90s A2. Chin-ups 3xmax with 4sec lowering phase, rest 90sec B1. Good Morning 4x10, rest 45sec B2. Reverse Lunge 4x8 per side, rest 45sec C1. L Sit 3x30sec, rest 30sec C2. Laying DB Skull Crushers, 3x10-15, rest 30s [/tab]

[tab title="Training - General"] Workout 1 A. front squat 3rm, rest as needed B. 1 ¼ front squat 2x4 with 2sec pause at ¼ position. C. group metcon

Workout 2 A. Bench press 3RM, rest 2mins B1. DB Shoulder Press 3x3-6, rest 60sec B2. Ring rows 3xmax with 3sec pause at top, rest 60sec C. group metcon

Workout 3 A. Deadlift work to 3RM for the day. Rest as needed B1. skin the cat 3x3-5, rest 60s B2. chin-up 3x2-4, rest 60s C1. Front Step-up 3x10/side, rest 30sec C2. powel raise 3x12, rest 30sec D. 4mins AMRAP double unders

Workout 4 A. Shoulder Press 5x2, Rest 2mins. B. group metcon

Workout 5 A1. FFESS 3x6/side, rest 45sec A2. Ring Rows 3xmax with 2sec pause at top. Rest 45sec B1. RDL 3x8, rest 30sec B2. single arm shoulder press 3x6-10/side, rest 30 sec C1. L-Sit accumulate 3x30s, rest 30sec C2. Poliquin Step-up 3x25/side, rest 30sec [/tab]

[tab title="Training - Olympic Lifting"] Workout 1 A. front squat 3rm, rest as needed B. 1 ¼ front squat 2x4 with 2sec pause at ¼ position. C. group metcon

Workout 2 A. hang snatch: work to heavy single, then 3x2 @ 80% of that. Rest as needed B. group metcon

Workout 3 A. jumping snatch pull from hang + jumping snatch pull from floor 4x1@30-40% B. full snatch 6x2 @ 70-80%, rest 90sec C. drop snatch, 1RM, rest as needed D. snatch grip deadlift 4x4 [4010], rest 90-120s

Workout 4 A. jumping clean pull drill (knee above knees) @ 30%. B. full clean. 5x2 @ 75%-80%, rest 90sec full clean C. group metcon

Workout 5 A. 2 hang snatch + full snatch, 6x1, rest 90sec B. power clean 6x2, rest 60sec C. bench press 4x3, rest 2mins [/tab]

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