Thought of the Week
This week’s thought of the week is simple. Train with intent. Be a badass with focus and what you do in class this week. Why not be a badass with all that you do this week, inside and outside of the gym. Walk in smash sh*t up, go home satisfied.
You have an opportunity to run up to maxes in all of the strength work.
Be intentful, make it count…
Have a strong week people!
Monday 11th July
Back squat -5-3-1-1-1.
start 5’s at 75%, 3s at 80-85%, then build to heavy, max or pb!!!
3 rds for time:
400m/ 15 Power Clean 60/40kg/ 21 V-ups/ 27 push ups
Suggested timing: before class
7×1 e90seconds build to max
ii)Overhead Squat build to max
Tuesday 12th July
3 rounds EMOM
1. 30secs 5/5 alt pistols/ assisted
3. Hanging Hollow/Arch Swings
20min alternating minutes
i) 3-5 strict hspu/ 5-10 kipping hspu
ii) 3-5 strict pull ups/ 5-10 kipping pull ups
Suggested timing: before or after class
Strict press – 5-3-1-1-1
Wednesday 13th July
Deadlift (intensity)- 5-3-1-1-1
EMOM 4 rds:
1. 15 med ball cleans
2. 50 DU’s
3. 10 TTB/ 15 Press Ups
4. Max Burpees
(c) Assistance Work
Rope Curls x10
Tricep rope extensions x 10
Thursday 14th July
Gymnastics, Skills & Mobility
(a) Movement Practice
Strict Muscle Up Progressions
False grip prep work and mobility
(a1) 6 minute alternating EMOM
1: single arm alternating archer supports/holds
2: False grip ring rows- 10
(a2) Standing/ banded/ box assisted ring muscle ups
(a3) Strict Muscle Ups (or regress to your level- standing/box/band)
It’s increased! Only if you/re ready for it…
Row / bike / air bike for 40 minutes (or use some combination thereof)
This should be an EASY effort. When you’re finished, you should be able to have a conversation straight away. The idea is just to increase blood flow and cardiac output to help recovery and provide a low level cardiovascular stimulus.
Friday 15th July
(a) Clean and Jerk Intensity
Build to max!
Front Squat (Intensity) – 10mins to max
SKI ERG 500m/ 400m/ 300m/ 200m/ 100m 1:1 work:recovery
Saturday 16th July