18/05/2016

Aerobic Capacity

3 rounds:

1x100m at mile PR pace (or faster)

1x300m easy recovery jog

2x100m at mile PR pace (or faster)

1x400m easy recovery jog

3x100m at mile PR pace (or faster)

1x500m easy recovery jog

Total: 5400m

Workout Rest: 10sec after each 100m, 200m, & 400m interval. No additional rest between rounds

Workout Pacing: This workout has only 2 paces. Pick a mile PR pace and your sustainable recovery jog pace.

Workout Focus: Clearing your fatigue during the active recovery is your top priority. You must hit your mile PR pace in the referenced intervals. Stop this workout once you are unable to recover and hit your required mile PR pace

17/05/2016

Strength:

1) Snatch + Overhead squat: 10 rounds – Every 2 minutes perform:

-1x Squat snatch + 2x overhead squat (Work up to a 1+2 max for the day),:

2) Row: 10 x max reps (with the same weight of Snacht)

Work Capacity: Complete 7 rounds for time of:

-7x power snatch (135#/95#)

-7x chest to bar pull ups

-7x bar facing burpees

13/05/2016

Strength

1) Back squat: Warm up, then:  -75%x 5 reps, 85%x 3 reps, 95%x 1+ reps

2) Push press: Warm up, then: -75%x 5 reps, 85%x 3 reps, 95%x 1+ reps

	Squat			Press
	kg	R	A	kg	R	A
Date	16/05/2016			16/05/2016
45%	62,5	5		38,0	5
55%	75,0	5		45,0	5
65%	85,0	5		50,0	5
75%	97,5	5		58,0	5
85%	107,5	3		65,0	3
95%	120,0	1+		73,0	1+

Work Capacity: “Regional Event #7″. Complete the following for time:

-21x thrusters (95#/65#)

-3x rope climb, legless/21 pull ups

-15x thrusters (95#/65#)

-2x rope climb, legless/15 pull ups

-9x thrusters (95#/65#)

-1x rope climb, legless/9 pull ups

13/05/2016

Strength

1) Clean: 5 x  3-position clean = 1 clean + 1 hang clean (hang height) + 1 hang clean (hang height).

https://www.youtube.com/watch?v=x3cOxXOYbwA

2) Pull Ups 5 x Max Reps

3) Front squat: 70%x 3 reps, 80%x 3 reps, 90%x 3+ reps

	Pull Ups			Clean			Front Squat
	kg	R	A	kg	R	A	kg	R	A
Date	10/05/2016			10/05/2016			13/05/2016
40%	14,0	5		35,0	5		47,5	5
50%	18,0	5		42,0	5		55,0	5
60%	21,0	5		50,0	5		65,0	5
70%	24,0	3		57,0	3		72,5	3
80%	27,0	3		65,0	3		80,0	3
90%	31,0	3+		72,0	3+		90,0	3+

Conditioning

Death By Power Clean and Burpee

Complete 1 Power Clean and 1 Burpee on the first minute, 2 Power Cleans and 2 Burpees on the second minute, 3 Power Cleans and 3 Burpees on the third minute, etc…until you can no longer complete the required reps.

then…

Complete for time:

Strict Chin Ups – 60 Reps

*For Power Clean, use 85% of bodyweight.

Post rounds completed and time to commen

12/05/2016

Strength

1) Deadlift: -70%x 3 reps, 80%x 3 reps, 90%x 3+ reps (Last set is a for max reps).

2) Bench: -70%x 3 reps, 80%x 3 reps, 90%x 3+ reps (Last set is a for max reps).

	Deadlift			Bench
	kg	R	A	kg	R	A
Date	11/05/2016			11/05/2016
40%	70,0	5		48,0	5
50%	85,0	5		58,0	5
60%	100,0	5		70,0	5
70%	112,5	3		80,0	3
80%	127,5	3		90,0	3
90%	142,5	3+		100,0	3+

Conditioning

Complete 4 Rounds for time:

Hang Power Snatch – 3 Reps

Overhead Squat – 6 Reps

Ring Dips – 9 Reps

sumo deadlift high pull-12 reps

Rest 90 seconds