Winter Pressing 4: 25 Nov – 30 Nov

Monday
Technique/Strength
Every 2 Minutes for 15 lifts
1 Snatch

Mobility
Underneath Stretch

Tuesday
Metcon
“1989”
50 Cal Row
50 Dumbbell Snatches 22.5/15Kg
40 Cal C2 Bike
40 Dumbbell Burpee Deadlifts 22.5/15Kg
30 Cal Ski
30 Dumbbell Box Step Overs 22.5/15Kg

Aim
Strength Endurance

Mobility
Box Pigeon Stretch
Box Shoulder Stretch

Wednesday
Strength
Strict Press
10-8-6-4-2

Conditioning
AMRAP 10-12
4 Strict Chin Ups
6 Abwheel Rollouts
8 Kettlebell Swings 24/16Kg

Mobility
Capsule Stretch

Thursday
Metcon
“Markievicz”
AMRAP 16
4 Wall Facing HSPU
8 Dumbell Lunges
48 Crossovers

Aim
Bracing & Relaxing

Mobility
Wall Hinge Stretch
Wall Cactus Stretch
Wall Twisting Stretch

Friday
Metcon
“Jackie”
1000m Row
50 Thrusters 20Kg
30 Pull Ups

Aim
Redline Pacing & Grit

Mobility
Quad Stretch

Saturday
Metcon
“Open 16.2(ish)”
20 Minute Clock
25 toes-to-bars
50 double-unders
15 squat cleans, 61/43Kg
25 toes-to-bars
50 double-unders
13 squat cleans, 83/52Kg
25 toes-to-bars
50 double-unders
11 squat cleans, 102/65Kg
25 toes-to-bars
50 double-unders
9 squat cleans, 125/80Kg
25 toes-to-bars
50 double-unders
7 squat cleans, 143/93Kg
Stop at 20 minutes.

Aim
Rivalry Rankings

Mobility
Butterfly Stretch