Week of 22.04.
24 DAY 1
STRENGTH (12 mins total Time)
Front Squat
4 x 7 reps (Half Rep + Full Rep)
Squat down to half way (above parallel), then stand ,
then complete a full squat. Make sure your half way
squat is not just a knee bend.
Same load across all sets, load should be
challenging but repeatable each set.
We are going to be increasing the reps over the
weeks before we reduce the reps.
METCON
5 Rounds for time within 15 mins
10 Power Cleans
6 Push Press
4 Wall Walks
RX:60/40
SC: 40/30
A lot of power cleans here today, so consider scaling brace and breathe.
load as needed if you are not used tot he volume.
Your shoulders are going feel jacked so consider a
slightly slower pace on the shoulder to overehad and v=1NiFS62luhU&ab_channel=HigherGroundAthletics . You may choose to clean and jerk or snatch
wall walks. For the push press remember there is no
rebend of the knees once you drive the weight up.
DAY 2 DAY 3 DAY 4 DAY 5 DAY 6
ANZAC DAY SPECIAL FULL SEND FRIDAY SWEATY SATURDAY
Bodyweight Strength Work A. POWER (8 mins total Time) For Time (40min Cap) For Total Reps+Calories In Pairs
3-4 sets of Each movement (15mins) 4 x 3 Box Jump 100 Bodyweight Squats 3 mins work / 2 mins rest 4 Rounds each (A Work/B Rest)
Got None (0 Reps) Land with straight legs. This means we are into 2mins on Cardio Machine 10 Hang Power Snatches
trying to get the hips up as high as we can 1min of Max Reps 10 Box Jump Over
12 Inverted Rows rather than just squating into it. 50-40-30-20-10 10 Cal Cardio Machine
12 DB Z Press or Push Ups Wall Balls
30-40sec Feet Elevated Reverse Plank https://www.youtube.com/watch? Push Ups Round 1: Toe to Bar/Hanging RX:40/30
v=iI8uLPnJCzM&ab_channel=ChalkFitness KB American Swings Knee Raises SC: 30/20
Got Some (1-3 reps) *200m Run After each round Round 2: Pull Ups /Ring Rows
Round 3: Bar/Ring Muscle Ups Sprint Intervals here so adjust to
6-10 Banded Strict Pull Ups B.Weightlifting (12 mins total Time) into or Burpee Pull Ups a load you can cycle unbroken
8-10 Deficit Pike Push Ups Round 4: Toe to Bar/Hanging reps with. Push it on the cardio
30-40sec Feet Elevated Reverse Plank Every 90sec x 6 100 KB Goblet Alternating Lunges Knee Raises machine its only 10 cals.
Round 5: Pull Ups /Ring Rows
Got Plently (8+ reps) Hang Clean Pull + Power Clean + Split Jerk
This one is going to be a doozy. Make sure Round 6: Bar/Ring Muscle Ups Into
you warm up appropriatley and bring your or Burpee Pull Ups
6-10 Strict Chest to bar Pull Ups wheelchairs at the end of the workout today. 50 Thrusters (A)
8-10 Strict Deficit Handstand Push Ups https://www.youtube.com/watch? I will allow you regulate your own load for Threshold interval work, 50 Thrusters (B)
30-40sec Feet Single Leg Elevated Reverse Plank v=FZaEqAAzH4Y&ab_channel=CatalystAthle the KB as we have a lot of volume and don't combinded with gymnastics.
tics want you to injure yourself with a heavy There is ample rest between RX:40/30
Rest 40sec min. Between each movement load. rounds for you to recover and SC: 30/20
hit each round with intent.
Make sure you choose the level that fits you most, you https://www.youtube.com/watch?v=YG8M_- As always full range of motion through those Remember your pace shouldnt Finish the workout with bang.
may mix and match i.e. pullups from Got None and 11C2A&ab_channel=CatalystAthletics bodyweight movements. be slowing down on your Hold on for big sets as much as
pike push ups from Got Some. Rest as much as you machine for the entire duration. you can.
need to do the movement unbroken. https://www.youtube.com/watch?v=2GPA- It Should remain the same or go
cjUFnA&ab_channel=CatalystAthletics up.
https://www.youtube.com/watch?
v=o5hk7J_zYkc&ab_channel=FunctionalBodybuil
ding
https://www.youtube.com/watch?
v=7H84uzggH7k&ab_channel=TheActiveLife
https://www.youtube.com/watch?
v=1cMcRkLPJHA&ab_channel=MiaGianelli
https://www.youtube.com/watch?
v=k_kXBEjURUA&ab_channel=FunctionalBodybui
lding
https://www.youtube.com/watch?
v=R6k2YlttvNE&ab_channel=ZOARFitness
METCON METCON
AMRAP 12 Mins For Time within 8 mins
15 Dball Bear Hug Squats 15-12-9-6-3
100m Single Arm Farmers Carry (L)
40 Double Unders / 80 Single Skips Barbell Ground to Overhead
100m Single Arm Farmers Carry (R) Burpee Over the Barbell
The KB load should be challenging but something you RX:50/35
can get whole 150m unbroken. SC:35/25
The goal for this workout is to teach yourself how to
You're going to have to push the pace on this
workout right from the start. This is a sprint
https://www.youtube.com/watch? workout so move it!!!
the barbell today.
https://www.youtube.com/watch?v=gJ-i-
twvgQI&ab_channel=TheActiveLife