Wednesday 20151021

Strength

 

Percentages are not listed for these lifts because all the work has been done for you in this simple excel sheet.

 

Supersets (heavier than last week):

  • Clean 5-4-4-3-2-2-1
  • Deadlift 5-4-4-3-2-2-1

 

~Rest 3 minutes~

 

Assistance (supersets):

  • Pull-ups 3 × max reps
  • Dips 3 × max reps

 

Burnout (supersets):

  • 3 x max plank hold
  • 3 x max toes to bar

 

**Toes to bar, no kipping, keep vertical torso. Slow and controlled, not “CrossFit Style” Toes to bar, rather, leg raises all the way to the bar**

 

*Competitor: As prescribed

*Established: Do not do burnout sets

*Recruit: Perform clean only if able, or only with PVC. Only complete clean, deadlift and squat. Nothing further.

Monday 20151019

WOD

 

‘Eo3 5K’

 

800m Run

3 Rounds: 5 Push-ups, 10 Sit-ups & 15 Squats

800m Run

3 Rounds: 5 Push-ups, 10 Sit-ups & 15 Squats

800m Run

3 Rounds: 5 Push-ups, 10 Sit-ups & 15 Squats

800m Run

3 Rounds: 5 Push-ups, 10 Sit-ups & 15 Squats

800m Run

3 Rounds: 5 Push-ups, 10 Sit-ups & 15 Squats

800m Run

3 Rounds: 5 Push-ups, 10 Sit-ups & 15 Squats

 

~Rest 3 minutes~

 

100m sprint

 

~Rest 60 seconds~

 

100m sprint

 

*Competitor: As prescribed

*Established: As prescribed

*Recruit: 400m/2 rounds

Saturday 20151017

Strength

 

Percentages are not listed for these lifts because all the work has been done for you in this simple excel sheet.

 

Supersets (heavier than last week) :

  • Snatch 3-3-3-2-2-2-1
  • Bench Press 8-6-5-4-3-2-1

 

~Rest 3 minutes~

 

5×5 Overhead Press (heavier than last week)

 

Assistance (supersets):

  • Deadlift Sumo High Pull 3×12 (heavier than last week)
  • Single-Arm Kettle Bell Swings 3×15

 

Burnout (supersets):

  • Plyo Push-up 2×15
  • Plate Jumps 2×12 (higher than last week)

 

*Competitor: As prescribed

*Established: Do not do burnout sets

*Recruit: Perform snatch only if able, or only with PVC. Only complete snatch, bench and overhead press. Nothing further.