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13/01/2020

A. Tempo overhead squats – 5×3 reps, with a 3211 tempo (3 seconds down, 2 seconds in the bottom, 1 second coming up, 1 second at the top). Work between 60-65% of your max overhead squat (or just increase from last week) – at the lower end if you’re not as comfortable in the OH squat, at the higher end if you are comfortable. They are a great way to work on your position, and controlling the movement, and getting comfortable with driving up out of the bottom of the squat.

B. For time:

9-6-3 reps of:

Bodyweight deadlifts (or 50%, whichever is LESS)

Beastmakers (formerly known as manmakers).

Compare to Nov 22 2017, Mar 7 2017, Nov 23 2016.

14/01/2020 – Bring-a-Friend Day!

A. Close-grip bench press – 4×10-12 reps @ 60-70%. Increase your weight a bit from last week, or increase your reps per set. Aim to have all or part of your hands inside the knurling on the bar, depending on the width of your shoulders. 

B. With a partner:

5 minutes of:

Bike for max total calories / bar hang (switch roles as needed)

30 second transition

5 minutes of:

Max total wall balls / plank hold (switch roles as needed).

15/01/2020

A. Tempo front squats – 5×3 @ 70-75%, with a 32X1 tempo.

B. 12 minute AMRAP of:

6 burpees

9 DB push presses (2×50/2×35 lbs)

12 toes-to-bar.

16/01/2020

A. Pull-up strength, EMOMx12:

Min 1-4: Max strict ring pull-ups in 25 seconds

Min 5-8: Max controlled supinated body rows in 25 seconds

Min 9-12: 10-30 second hang.

Aim for more reps, or increase the difficulty of the movements (e.g. lightly weight the pull-ups, lower your bar for the body rows, etc.).

B. Every 90 seconds for 10 rounds: 2 laps of the turf, at sprint speed (make sure you are well warmed up). We’ll run two heats on 45 second intervals if the track gets a bit crowded.

C. Tabata planks

4 rounds of: 20 sec front plank, rest 10 sec

20 sec right side plank, rest 10 sec

20 sec left side plank, rest 10 sec. 

(12 total rounds)

 

17/01/2020

Skill work of your choice (or your coach’s choice), plus a conditioning workout from earlier this week OR an entire workout from earlier this week.

 

18/01/2020

A. Working up to a moderately heavy set: 1 clean + 1 hang clean + 1 split jerk.

B. 5 x 500 m row, resting 2 minutes between efforts OR alternate with a partner. Aim for consistent times across your sets.

Compare to Dec 28 2017, Nov 8 2017.

19/01/2020

A. 20 minute AMRAP of:

5 thrusters (95/65 or scale to 64/45 or 45/35)

7 hang power cleans

9 box jumps.

The weight should be light enough that you can perform unbroken sets of each movement.

Compare to July 21 2019, Jan 13 2019.