Tuesday 1 May

Strength:
Deadlift
3x3 (Work upto new 3rm)

1 x 15-20 Deadlift @ 50% 1rm

Skill:
10 Mins HSPU Practice

WOD:
AMRAP 10 Mins
10 x Box jumps
25 x Double Unders

Monday 30 April

Oly lifting
3x3 power snatch + 3 overhead squats @70% max snatch

Strength
Back squat - choose either
5x3 or 3x5 (aim to add 2/3kg to max)

WOD
'Crushng Helen'
8 rounds for time of
70m sprint
8x kettle bell swing (32/20)
8x ploy push up


Results:

Friday 27 April

Strength:
Deadlift
3x3 (Work upto new 3rm)

1 x 15-20 Deadlift @ 50% 1rm

WOD:
(10-7-4)
3/4 BW Push Press
Strict Pull Ups
Run 150m

Thursday 26 April

Strength:
Front Squat
Choose either
3x5 (work upto new 5rm)
5x3 (work upto new 3rm)

Skill:
3rds
10 Hollow Rocks
10 V-sits
10 Straddle V-sits

Wod:
10min AMRAP
15 Wall Balls
5 x Power Snatch @ 50% 1 RM

Wednesday 25 April

Strength:

Shoulder Press
Choose either:
3x5 (work upto new 5rm)
5x3 (work upto new 3rm)

Skill:
3-3-3-3-3
Weighted Pull Up

Wod:
20 AMRAP
Row 500m
5 x Tyre Flip
3 x Rope Climb
10 x Pistols

Results:

Tuesday 24 April

Strength:

3 POS CLEAN 5 x 3 (High Hang / Mid thigh / Floor) Perform all three at the same weight before moving up
CLEAN PULLS 3 x 3

1 x 15-20 Back Squat @ 50% 1 rm

Wod:
8 min AMRAP
10 Burpees
5 Muscle Ups

Results:

Monday 23 April

Strength:

Back Squat

Choose either

3x5 (work upto new 5rm)

5x3 (work upto new 3rm)

We should establish a new 3 or 5 rep max each week.  Switch between the rep range when necessary to achive a new PB.

Skill:

25 x L-Sit

WOD:

12 min AMRAP

5 x KB Swings (20/12)pairs

10 x KB Squat Clean Thruster (20/12)pairs

15 x Box Jumps