WEEK 11 Mar 13- Mar 19
This week were finishing up our third week of our strength cycle for our 3 big lifts, the back squat, the deadlift, and the press. Were following a 5-3-1 rep scheme, with the 4th set being for max reps. On Monday we have a long partner row, and another partner workout on Wednesday, with thrusters and ball slams. Were also working on our squat clean technique on Tuesday, so if your keen on polishing up your olympic lifting, then Tuesday is a must for you.
MONDAY – Mar 13
Strength
Floor Press 5-5-5-5 (Heavy)
Strict Pull Ups 5-5-5-5
*rest 2 mins after each set
WOD
In teams of two complete:
7000M Row
*divide work evenly
*opposite partner holds a plank
Finisher
3 Rounds
1 Mins Weighted Front Plank
TUESDAY – Mar 14
Strength
Deadlift 5-3-1-Max Reps
*rest 2 mins between sets
*increasing weight after each set, on the last set do as many reps as possible
Technique
Squat Clean
WOD
EMOM 10
1 Squat Clean (135/95lbs)
2 Front Squats
3 Push Press
Finisher
Clam Shells
3×20 Per Side
WEDNESDAY – Mar 15
Strength
Bench Press 5-3-1-Max Reps
*rest 2 mins between sets
*increasing weight after each set, on the last set do as many reps as possible
Technique
Kipping Toes to Bar
WOD
21-15-9
Toes to Bar
*6 laps farmers walk after each set of toes to bar (75/45lbs)
Finisher
DB Row 12-12-12 (per arm)
THURSDAY – Mar 16
Strength
Every 90 seconds for 6 Rounds
4 Front Squat
WOD
Partner WOD
3 Rounds
25 Thrusters
25 Ball Smashes
*each partner must do 3 rounds on each
*one partner starts with thrusters, and one partner on the ball smashes
*alternate after each set
Finisher
Danielle Special 15-15-15
FRIDAY – Mar 17
Conditioning
4 Rounds
350M Row
10 Box Jumps
*rest 1 mins
WOD
For time
100 Push Ups
*every broken set do 15 calorie assault bike
SATURDAY – Mar 18
Strength
Back Squat 5-3-1-Max Reps
*rest 2 mins between sets
*increasing weight after each set, on the last set do as many reps as possible
Technique
Double Unders
WOD
Complete the following 4 times
Mins 1: Max Reps TRX Speed Skaters
Mins 2: Max Reps Burpees
Mins 3: Max Reps Double Unders
Mins 4: Max Reps Sit Ups
Mins 5: Rest
SUNDAY – Mar 19
Conditioning
5 Rounds
30 Calorie Assault Bike
*rest 2 mins
WOD
For time
75 Wall Ball
50 Calorie Row
25 Weighted Walking Lunges (per leg)