Friday.
Light session to get things flowing.
OTM for 5 rounds:
A1. Squat: 20, 40, 60, 80, 100kg x 3.
A2. Ring dips: 5 x 5.
A3. False grip inverted row on rings: 5 x 6
A4. KB Snatch: 24k, 5 x 3l, 3r.
A5. CMJ: 5 x 5.
A6. Rest minute.
Then 2 rounds of 15 secs each of
Ring holds
Lying false grip holds
Tuesday.
Skipping: 10 mins of 1 min on/ 1 min off.
Then 5 rounds, on the minute:
A1. Squat: 20, 40, 60, 80, 100kg x 5.
A2. Press: 20, 30, 40, 45, 45kg x 5.
A3. Chins (paused at top): 5 x 5.
A4. KB Snatch: 24kg, 5 x 5L, 5R.
A5. Box Jump: 5 x 5.
A6. Rest minute.
Thursday.
Skipping: 10 mins of min on/ min off.
OTM:
A1. BB Rev Lunge: 20, 30, 40, 45, 50kg x 5
A2. Ring dips: 5 x 6.
A3. False grip ring rows: 5 x 10.
A4. RDL: 20, 40, 60, 80, 100kg x 5.
A5. Toes to bar: 5 x 5.
A6. Rest minute.
Saturday.
Skipping.
OTM:
A1. Front Squat: 20, 40, 60kg x 5.
A2. Bench Press: 20, 40, 80kg x 8 paused.
A3. N grip chins: 3 x 5 paused at top.
A4. KB Swing: 24kg x 3 x 12.
A5. Lateral hurdle hop: 3 x 3/3.
A6. Rest.
B1. BB squat press: 42.5kg x 2 x 5.
B2. Ring holds: 2 x 20 secs.
B3. False grip ring hold w/ elbows at 90 degrees: 2 x 20 seconds.
Tuesday.
OTM:
A1. Squat: 20, 40, 60, 80, 100kg x 8.
A2. Press: 20, 30, 40, 50, 50kg x 8.
A3. Ring chins: 5 x 5.
A4. KB Swing: 24kg x 5 x 12.
A5. L-hold from rings: 5 x 10 secs.
A6. Rest.
Wednesday.
A. Skipping: 90secs on/30 secs off/2 mins on/ 30 secs off/ 90 secs on/30 secs off/ 2 mins on
B1. Front Squat: 30, 40, 50, 60, 70kg x 3.
B2. Push Press: 20, 30, 40, 50, 60kg x 5.
C1. Ring Dips: 3 x 6.
C2. Pull ups (paused): 3 x 6.
D. Ring holds: 2 x 20 secs.
Friday.
OTM:
A1. SSB Rev lunge: 25, 35, 45, 50kg x 5.
A2. Hang Power Clean: 30, 40, 50, 60, 70kg x 3.
A3. Ring Dips: 4 x 6.
A4. RDL: 40, 60, 80, 90kg x 8.
A5. Box Jump: 4 x 5.
A6. Rest.
B. BB Squat-Press: 45kg x 3 x 7.
Saturday.
A. Bench Press: 20x12, 40x10, 60x10, 80kg x 10, 90kg x 5, 100kg x 2.
B. N grip chins (paused): 5 x 5.
C. Pike holds on rings
Tuesday.
A. Squat: up to 120kg x 5, 105kg x 5.
B. Press: up to 65kg x 2.
C. Cable row: 3 x 8.
Then 6 x 50m sprints
Wednesday.
(Double-under practice)
A. Deadlift: up to 170kg x 5.
B. Pull-ups: BW x 7, 5kg x 6, 10kg x 4.
C1. Power Clean OTM x 2: 40, 45, 50, 55, 60, 65, 70kg.
C2. Single-unders x 20, 20, 30, 30, 40, 40, 50.
Thursday.
Recovery session; hollow holds on rings.
Friday.
A. BB Step up: BW x 10, 20kg x 10, 40kg x 10.
B. CGBP: up to 90kg.
C1. KB Swing: 24kg x 8
C2. Burpee ladder 1, 2, 3…etc
10 rounds in 9.50
Saturday.
A1. Power Clean: 40, 50, 60, 70kg x 3.
A2. DB box jump: bw, 2.5, 5, 7.5kg x 5.
Then
2 rounds of
Ring dips x 10
True push up x 15
Bulgarian split squat x 10 es
DB snatch x 15 es
in 8.10
Monday.
A. Squat: up to 135kg x 2.
B. Press: up to 60kg x 3.
C. Cable row: 3 x 10.
Then
Stationary Bike intervals: 20secs x 10 w/ 40 seconds rest.
Was supposed to be doing sprints on the track but left quad has been iffy since last week’s 50m x 6
Tuesday.
(Double-under practice)
A. 3" deficit DL: up to 170kg x 3.
B. Weighted pull-ups: BW, 5kg, 10kg x 5.
C. DB Curl: 5 x 5 w/ a 3-second negative.
Then 3 rounds of 6 mins:
Min 1: DB push press
Min 2: Plyo ski hops
Min 3: Plate flip
Min 4: KB swing @ 24kg
Min 5: Mountain climbers
20 reps per movement for the first 2 rounds, and 10 reps per movement for the last round.
Thursday.
A. Walking lunge w/25kg plate in arms: 5 x 20m (10/10 steps).
B. CGBP: up to 100kg x 2 and 80kg x 8.
Then
C1. KB Swing: 24kg x 25,20,15,10,5
C2. Farmers Walk: 24kg KBs x 40m x 5
In 5.40.
D. 3 rounds of
10 sec ring holds
Moving Deadbug x 5
SL jackknife x 5/5
In 4.30
Friday.
(Skipping: 1min/2mins/3mins with 30 secs rest between)
A. Power Snatch: up to 55kg x 1.
B. Shin hop: 2 x 5.
Then: 5 rounds of
10m Bear Crawl
Ring dips x 10
Bulgarians x 10/10
In 8.30
Saturday.
A1. Chins: 8, 7, 6, 5.
A2. Band pushdown: 4 x 15.
A3. DB Curl: 4 x 10.
A4. Seated O/H DB Press: 4 x 8.
A5. Russian Twist: 4 x 8/8.
A6. Lying leg curl on the rings: 4 x 10.
Quick little circuit
Monday.
A. Squat: 20, 60, 100kg x 10. 120kg x 8.
B. Push Press: 20, 40, 60, 70kg x 3.
Then
3 rounds of:
Bulgarian split squat x 10 es
Shin hops x 5
Ski jumps x 20/20
In just over 7 mins
Tuesday.
A. Power Clean: up to 70kg x 2.
B. Deadlift: 4 mins of 20 sec on/ 10 sec off. Total reps: 22.
Then
C1. Ring rows (feet up) x 10
C2. True push-up x 10
7 rounds in 9.10
D. Eccentric curls (4 sec negative): 20kg x 6, 30kg x 6, 40kg x 2 x 6.