Optimal Sports Performance, Walkmill Ln, Cannock WS11 0XE, UK

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Workouts this week

November 10, 2019

 

 

Monday - Weightlifting

 

1. Split Jerk from rack

 

6 x 2 @70-80% 1rm Clean and Jerk

 

2. Thrusters

 

Every 45 seconds x 12

 

1 Cluster + 2 Thrusters @80/55

 

3. For time - 15 minute cap

 

30 Burpee Pull Ups

45 KBS @32/24

60 Box Jump Overs

75 Goblet Squats @32/24

 

Tuesday - Heavy Day

 

1. Back Squat

 

a. Work to heavy 3 for the day

b. 1 x 12 @75% of weight found

 

2. 3 rounds

 

12 Single Leg Deadlifts

10 Single Arm Rows

Max Clap Press Ups

 

3. 1 minute1 on 1 minute off x 8

 

12 Dumbell Snatch

Max Burpee box overs in remaining time

 

 

Wednesday - Conditioning

 

1. In Pairs for time - 30 minute cap.

 

5k row/ski

 

*every 3 minutes = 6 clean and jerks each @60/40. Start with the Clean and Jerks.

 

2. Abs and Arms.

 

Thursday - Endurance 

 

2 MIN on – 1 Min off x 5 of each – Not alternating

 

A) 25/20 Cal row – Max Box Jumps

 

B) 50 Du’s 20 Wall Balls Max Down ups Ups

 

Thursday - BBCONDitioning

 

EMOM 36

 

1. 5 PC + 5 PJ @70%

2. 10 Front Squats

3. 8 Pull Ups + 10 Press Ups

 

Friday 

 

1. TBA (TO BE ANNOUNCED) 

PARTNER WOD 

 

 

If you follow the program outside of the gym make sure you tag us on social media so we can keep up with your progress! (FB- optimalsp, Insta - optimal_sp)

 

 

 

 

 

 

 

 

 

 

 

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