Monday 30 September
Every 90 secx7 sets start at 60%
hang power snatch+OHS+hang squat snatch
12 Deadlifts 115/75
9 Overhead Squats 115/75
6 Hang Power Snatches 115/75
The beginning piece will get your movement dialed in. You may go as heavy as perfect movement will allow. I want you to aim for 5 rds on the wod. Scale the weight so you can get close to that.
Tuesday 1 October
50/35 cal assault bike/Row
50 Strict HSPU, scale seated DB press
500m Row/.6 bike
21 Burpees over rower or laterally over bar
Today or focus is on building upper body strength/endurance. We’ll spend time opening up the T’spine, dialing in the position and then its go time. You should hit the first row or bike really hard. you’ll have plenty of rest for the HSPU. Wod 2 is a low skill high effort wod. This one that you need to send it!
Wednesday 2 October
Back squats 3×10 65-70%
10/10DB 1 OH,1 FR lunges 2×50/35
The back squat % are merely a suggestion. I want 10 in a row, every time. No fails. Today is about getting the legs ready for high reps that you’ll see in the open. Scale the lunges to a weight you can get then all in a row. This reads 10/10 (so 10 with the L arm OH, R FR, then 10 with the hands the other way).
Thursday 3 October
2 Power cleans EMOTMx9 min 60%+
20 power cleans 135/95
50 abmat situps
15 power cleans 155/105
40 abmat situps
10 power cleans 185/125
30 abmat situps
The EMOTM is meant to warm you up. Most you will do quick singles on todays cleans outside of maybe round 1. Thats what we want. A consistent grind. Get ready to feel those abs!
Friday 4 October
30/20 Calorie Row/bike
15 Chest to Bar Pull-ups
20 Alternating Dumbbell Snatches (50/35)
15 Thrusters (95/65)
We row and bike a ton because they are 100% safe, and really, really effective. Don’t be afraid to break up the C2B from the get go. Better to break it up early than have long rests later. I want you to use a weight on the thrusters that you can send it with. It should be light and fast. You’ll already be tired.