Strength
Back squat
20rm
*Go as heavy as possible. You’ll be surprised on how heavy you can go if you push yourself.
Finisher
1000m row for time
Additional Work (do after finisher)
Turkish get ups
5×5
Must say it's good to have you and Meegs back into training Slayer. Keep it up man, been going well over the last few weeks.
BBG
Snatch
2-2-2-2-2-2-2
*Straight after each sprint 200m. Be sure to make it a sprint and not a jog. Hold yourself accountable to get the work done properly. Rest after the 200m run before your next set.
Midline
5xME of L sits
Rest 30 seconds
Additional Work (try to get done after snatch and before midline)
Pendlay rows
3×8
*Go lighter then last week and be sure form is perfect as always
Posted this a while ago but thought I needed to post it back up. When it seems like you may be going backwards remember that success isn't just a neat linear line going upwards. Sometime you have to go back to go forward. As long as you're constantly trying to go forward, push more weight, move faster you'll improve in the long run. Just look back to when you first started training with us to now. You have come a long way. Keep that desire to become better all the time and you will…..
P.S yes I know my spelling may be shonky from time to time, ah well. 🙂
Conditioning
Part A-
4 cycles for max reps of:
1minute ring dips
1minute rest
Part B-
5 rounds for time of:
5 UB Deadlifts (heavy)
15 sit ups
30 double unders
Finisher
Row 50 calories AQAP
Score for the day is total reps/time/time
Additional Work (try to get done before conditioning if possible)
Strict Press
3×5 heavier then last time by 1-2kg
Strength
Back squats
5×3
*Heavier then last weeks triples. No tempo today so get after it
Conditioning
12minute AMRAP of:
10 pistols
15 Pull ups
20 KB swing 32/24
Additional Work (to be done before or after strength if time allows)
EMOM for 7minutes 2 hang clean and jerk
*2 cleans then 1 jerk. Pick a heavy weight but something that you won’t be missing.
Why anyone would smoke is beyond me… Well done to all those athletes who have given up since training with us. If you are a smoker STOP NOW.. It's just plain and simply the dumbest thing in the world
Open box 10am
Use this time for a catch up wod on something you have missed during the week.
additional work
3×5 bench press
Heavier then last week
Conditioning/midline
5 rounds of:
100m KB farmer carries (pick own weight, heavy as possible)
30 second side plank
100m KB farmer carries
30 second side plank
100m KB farmer carries
45second Front plank
*This is not for time but aim to get carries done as fast as possible and goal is UB on plank holds
Additional Work
5×3 RDL’s (aim to get done before conditioning)
*5% heavier then last week
Some good lifting. You all should be watching these guys lift. They upload videos regularly
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Strength Front squats 10-10-10 *Heavy as possible, build up each set if you wish
Conditioning For time: 30 power cleans 60/40kg 20 HSPU 15 power cleans 60/40kg 10 HSPU *scaling options for HSPU is 1 ab mat only or strict press at a challenging weight
Additional Work 3×8 weighted pull ups (get done after conditioning) |
*If you can’t do weighted, strict is fine or even use a band if you need it. Reps don’t have to be UB but keep it to no more then 1 break
Remember how cool the last box party was? DJ Stoney's set up, great night
Sorry for this post coming up later then normal. Didn't have my computer on me last night
BBG
Clean
1rm
*Go for the heaviest possible clean you can manage. Get after it
Conditioning
Tabata row for calories
Rest 30 seconds
Tabata burpees
*Score is total reps in each tabata e.g. 60,50
Additional Work
Pendlay rows
5×5
*Focus on keeping the back nice and flat and avoid hitching/jerking. Keep the movement as strict as possible
