1X20 Back Squat

Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.

-then-

1a) 4X3 Strict Pull ups + ME Kipping Pull ups – rest 60 sec.

Notes: This should be one unbroken set of 3 strict PU then, without dropping off the bar, a max effort set of Kipping pullups.

1b) 4X400m Sprint – rest 60 sec.

Notes: These should be all out efforts. Pacing is not acceptable and degredation of pace is acceptable.

Go Forth and Squat – Freddy Camancho

12 minutes to establish a 1RM Heaving Snatch Balance.

-then-

3 round for time of:

Run 400m
20 Burpees
20 Absolutely Vertical KBS 24/16kg

Monday
12 minutes to establish a 1rm heaving Snatch Balance.

-then-

3 round for time of:

Run 400m
20 Burpees
20 Absolutely Vertical KBS 24/16kg

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Tuesday
1X20 Back Squat

Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.

-then-

1a) 4X3 Strict Pullups + ME Kipping Pullups – rest 60 sec.

Notes: This should be one unbroken set of 3 strict PU then, without dropping off the bar, a max effort set of Kipping pullups.

1b) 4X400m Sprint – rest 60 sec.

Notes: These should be all out efforts. Pacing is not acceptable and degredation of pace is acceptable.

---

Wednesday
5X2 Snatch @ 85% – rest 75 second

-then-

3 rounds for time:
5 Overhead Squats 60Kg/40Kg
20 Wall Balls 20/14#
30 Double Unders
20 Toes To Bar
30 Double Unders

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Friday
12 minutes to establish a 1RM Hang Snatch (squat is preferred).

-then-

5 rounds for time of:

3 Hang Power Snatches @ 80% (of above)
6 Box Jumps 30/24″
Run 200m
3 Hang Squat Snatches @ 80%
6 Box Jumps 30/24″

---

Saturday
12 minutes to establish a 1RM Power Clean & Push Jerk.

-then-

Run 800m
50 Wall Balls 20/14#
30 Pullups

20 min AMRAP of:

Run 400m
12 Hang Squat Cleans 60Kg/40Kg
12 Burpees

Scaling: Hang Power Clean –> Hang Squat Clean

Identifying Your Focus Style – Dawn Fletcher

Rest Day/Make Up Day

Q&A on The Outlaw Way of Programming tonight at 7.30 – All welcome to attend.

4X5 Tempo Deadlifts – heaviest possible (with PERFECT technique & speed), rest 60 seconds.

Notes: Tempo should be 3 counts from floor to knees, explode past knees driving hips to bar, 3 counts back to floor. Concentrate on keeping legs loaded NOT back. Maintain vertical shin.

-then-

4 rounds for time of:

3 Power Cleans 85Kg/55Kg
14 Shoulder Touches (alternating)
21 Wall Ball 20/14#

*20 minute time limit.

Having Bad Days in the Gym? Break the Cycle – Josh Bridges

Workout of the Day:
5X3 Snatches (full squat) @ 70% – rest 60 sec.

4 rounds for total reps of:

3 minute AMRAP of:

30 Overhead Squats (30Kg/20Kg)
30 Double-Unders

Rest 2 minutes after each round.

Commit to It – Life as Rx