Workouts this week

March 14, 2020

 

 

Monday - Heavy Day

 

1. Deadlift - week 4/6

 

EMOM 6

 

1 Rep off blocks @the weight you hit for 3 last week.

1 x 8 touch and go @75% of 1RM - off the floor.

 

2. EMOM 10

 

a - 2 Back Squats @80%

b - 10 Kneeling Press on each arm AHAP.

 

3. 3 rounds for time - 10 minute cap

 

21 Goblet Squats @24/16

21 Wall Balls

6 BMU

 

Tuesday - Gymnastics

 

1. Every 2 minutes x 3 of each

 

a - 20 seconds max HSPU + 20 seconds max Pull Ups + 20 Reverse Lunges

b - 20 Alternating V-Ups + 40 seconds max DU

 

2. 1 minute on 1 minute off x 5 of each

 

a - 15/12 Cal Row + max box jump overs

 

b - 12 Thrusters @40/30 + max toes to bar

 

c - 20 Dumbell snatch + max press ups

 

Score is total BJO + TTB + Press Ups

 

Wednesday - Weightlifting

 

1. Work to heavy

 

Hang Squat Clean + Front Squat + Push Jerk

 

2. Every 30 seconds x 15

 

1 Squat Clean + 1 Push Jerk @80% of weight hit in 1. 

 

3. AMRAP 20 

 

20 Thrusters @40/30

15 Burpee Pull Ups

30 Power Snatch @40/30

15 Burpee Pull Ups

40 STOH @40/30

15 Burpee Pull Ups

50 Deadlifts @40/30

 

Endurance

 

Endurance – Week 2

 

E6min x 3 of each – Not alternating

 

A) 21/15/9 Push Press @30/20kg + KB swings @24kg/16kg + Box Jumps

 

B) 42 Wall Balls + 21 down Ups
 

Barbell

 

1. E2.30 min x 5

6 deadlifts @70/80% + 8-15 T2B or Leg raises

2. 1 Min on – 2 min off x 6

10 Unbroken Clean and Jerks @50/35kg
Max BMU/Pull 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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Optimal Sports Performance, Walkmill Ln, Cannock WS11 0XE, UK