Friday November 18, 2016
Strength: 4 x 5 floor press – 65% of 1RM for all sets 4 x 8 russian twists (8 per side) WOD: 10-9-8-7-6-5-4-3-2-1 Pull up Kettlebell back extension (70/44) Push up
Thursday November 17, 2016
Strength: Clean progression to warm up then 3 x 3 Clean (full squat) – go heavy WOD: 80 unbroken kettlebell swings (53/35) 50 unbroken toes to bar **each time you break, run 200m and switch movements
Wednesday November 16, 2016
Strength: Jerk progression to warm up then 3 x 3 split jerk – go heavy WOD: 21 Jerk (60%BW/40%BW) 21 burpee 15 push press (60%BW/40%BW) 15 over the bar burpee 9 press (60%BW/40%BW) 9 bar facing burpee
Tuesday November 15, 2016
Strength: 4 x 5 push press – 65% of 1RM for all sets 4 x 5 back squat – 65% of 1RM for all sets WOD: Run 400m, rest 90 seconds Run round 1 and 2 as warm up Run round 3 fast to set pace Continue to run rounds until pace falls by 10%
Monday November 14, 2016
Strength: 4 x 5 deadlift – 65% of 1RM for all sets 4 x 5 overhead ball slams WOD: Annie 50-40-30-20-10 Double unders Sit ups