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Workouts 20 March – 25 March

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Monday
Skills
Snatch High Pull-Hang Power Snatch-Hang Snatch
Build up to a heavy single

Metcon
21 Thrusters 43/29Kg
3 Legless Rope Climbs
15 Thrusters
2 Legless Rope Climbs
9 Thrusters
1 Legless Rope Climb

Bonus Core
4 Rounds
20 Seconds Front Support
10 Seconds Rest
20 Seconds Back Support
10 Seconds Rest

Bonus Work
4 Rounds
15 Calorie Assault Bike
50′ Handstand Walk


Tuesday
Strength
Hatch Week 11
Back Squat
1 x 5 @ 60%
1 x 3 @ 70%
1 x 2 @ 80%
1 x 2 @ 90%
1 x 1 @ 95%
1 x 1 @ 103%
Front Squat
1 x 5 @ 65%
1 x 5 @ 70%
1 x 5 @ 75%Metcon
“Helen”
3 Rounds
400m Run
21 Kettlebell Swings 24/16Kg
12 Pull Ups

Bonus Core
4 Rounds
40 Seconds Right Side Plank
20 Seconds Rest
40 Seconds Left Side Plank
20 Seconds Rest


Wednesday
Skills
Push Press-Push Jerk-Split Jerk
Build up to a heavy singleMetcon
8 Rounds
50′ Sled Push
Max Strict Chest to Bar Pull Ups
-rest exactly 60 seconds between sets-

Bonus Work
5 rounds (Not for time)
6-12 GHD Sit Ups
6-12 GHD Back Extensions
50′ Farmers Carry Left Hand (Barbell)
50′ Farmers Carry Left Hand (Barbell)


Thursday
Strength
Week 5/6
A) Pendlay Rows
4 x 5
B) Chin Ups
4 x Max Effort
C) 50′ Handstand WalkMetcon
4 Rounds
14 Strict Handstand Push Ups
42 Double Unders

Bonus Core
8 Rounds
20 Seconds Hollow
10 Seconds Rest
20 Seconds Arch
10 Seconds Rest

Bonus Work
2 Minutes Rowing at 24 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 26 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 28 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 30 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 32 strokes per minute
*Aim is consistency of stroke
**Split time should reduce by 2 seconds each time you move up stroke rate


Friday
Strength
Back Squat
1 x 5 @ 60%
1 x 5 @ 70%
2 x 5 @ 75%
Front Squat
1 x 5 @ 60%
1 x 5 @ 70%
1 x 5 @ 75%Metcon
5 Rounds
1 Minute Assault Bike
-30 seconds rest-
1 Minute Rowing
-30 seconds rest-

Bonus Core
5 Rounds (Not For Time)
30-60 Seconds D-Ball Hold
6-12 Half Kneeling Press into 50′ walk (Kettlebell Inverted)


Saturday
17.5

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