Ilya IlyinDid anyone watch Ilya Ilyin monster the 94kg lift category? Dude is a robot.

[accordiontabs] [tab title="Weekly Warmup"] 2mins @ 70%: row, airdyne, skip or run. Then 2-3 rounds of: 10 groiner circles/side 10 good morning empty bar 10 side stance body-weight squats 10 wall slides, back to wall, with 3sec pause & squeeze at bottom position. [/tab]

[tab title="Group Metcons"]

MONDAY: Surprise Holiday Workout Spectacular

Tuesday 3 sets: 30sec airdyne sprint 2min rest 3 sets: 30sec rowing sprint 2min rest

Wednesday 4 sets: 30sec wall ball 30sec rest 30sec KB swings overhead 30sec rest 30sec push-ups 30sec rest 30sec ball slams 30sec rest

Thursday 2 sets for max reps. Against a 6minute clock, row 1000m or Airdyne 80cals, then complete as many double unders as possible in the remaining time. Rest 3mins

Friday In teams of 3, complete as many reps as possible in 4mins at each station: -10m sled push. 2 plates for girls, 4 plates for guys. Rotate each 10m -pull-ups, rotate every 4 reps -sled hand-over-hand rope pulls, rotate as necessary -sand bag shouldering - rotate every 4 reps

Saturday Helen

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[tab title="Foundations"] Workout 1 A. Back Squat 5x3, rest 2mins B. single arm bent-over lateral raise 2x10/side rest 45sec between sides C. Group Metcon

Workout 2 A. Push Press 5x3, rest 2min B. Narrow Grip Chin-ups 3xmax reps, rest 90sec C. Group Metcon

Workout 3 A1. Good Morning 4x12, rest 60sec A2. DB front step-up 4x10/side, rest 60sec B. Standing DB seesaw press 3x8/side, rest 90sec C. Group Metcon

Workout 4 A. Standing Broad Jump 5x2, rest 60-90sec B. Bench Press 1RM C. Chin-up Negatives 5x3. Rest 90-120sec D. Skin the Cat 4x3, rest as needed E. 4min Double Under Practice [/tab]

[tab title="Training - General"] Workout 1 A. Back Squat 3x2, ramping B. 1 1/4 Back Squat 2x3 with 5sec pause at ¼ position. C. Group Metcon

Workout 2 A. Push Press 5x2, rest 2min B. Wide Grip Pull-ups 3xmax, rest 90sec C. Group Metcon

Workout 3 A. Front Squat 3x3@80-85% B. RDL 4x6, rest 2mins C. 4 sets for quality, rest as needed: 3 rope assents, arms only 5 tough OH Squats 75m on the rower. As fast as possible D. Front Leaning Rest on Rings, accumulate 90-120sec

Workout 4 A. Shoulder Press Cluster 5x1.1.1 Rest 15sec inside cluster. Rest 3-4mins between sets. B. Group Metcon

Workout 5 A. Find 1RM Turkish Get-up on each side B. 6sets of 2-5reps, muscle-up practice, rest as needed C. Pendlay Row, 3RM, then 3x8 at reduced weight D. L-Sit. Accumulate 60sec [/tab]

[tab title="Training - Olympic Lifting"] Workout 1 A. Back Squat 3x2, ramping B. 1 1/4 Back Squat 2x3 with 5sec pause at ¼ position. C. Group Metcon

Workout 2 A. Hang Snatch + Full Snatch. Every minute on the minute for 10mins @ 70-75% B. Drop Snatch. Work to max for the day. C. Metcon

Workout 3 A. Power Clean + Front Squat + Push Press + Jerk. 6x1 B. Front Squat 3x2@80-85% C. RDL 4x6, rest 2mins

Workout 4 A. Full Snatch. Work to max for the day, then 3x2@80% B. Shoulder Press 3x2-4 C. Group Metcon

Workout 5 A. Find 1RM Turkish Get-up on each side B. 6sets of 2-5reps, muscle-up practice, rest as needed C. Pendlay Row, 3RM, then 3x8 at reduced weight D. L-Sit. Accumulate 60sec [/tab]

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