CLEAN Weightlifting Hang Power Clean (1×5) Build up to a challenging weight but with sound technique for 1×5 of the full movement ‘Hang Power Clean + Hang Clean’ The objective is to not need a break between movements- focus is on technique and not weight- Dont drop the bar. Metcon (AMRAP – Rounds and Reps) […]
Author Archives: Excelsior
PUSH PRESS Weightlifting Weightlifting Push Press (3×5) Focus on technique throughout each movement and go unbroken reps. If technique is good add 2.5-5KG Metcon (Time) 5 Rounds for Time 8 Push Press 42.5/30kg 8 Front Squats Run 400m
DEADLIFT Weightlifting Deadlift (3×5) Less reps in each set this week so should be aiming for 5-10kg heavier with unbroken reps. Always complete the full rep standing upright and finish by placing the bar on the ground. Metcon (AMRAP – Rounds and Reps) 8 Min Ladder 2 Box Jumps 2 Deadlifts 75/50kg ( Full reps- […]
SNATCH Weightlifting Hang Power Snatch (1×5) Hang Power Snatch + Power Snatch Build up to one set of 5 of the full movement. Well controlled reps with focus on technique, dont drop the bar. Metcon (AMRAP – Rounds and Reps) Every 2 Mins x 5 10 Burpee 5 Power Snatch 40/25KG
FRONT SQUAT Weightlifting Front Squat (3X5) Unbroken Reps with good control throughout, aim not to bounce at bottom. Metcon (AMRAP – Rounds and Reps) 3 rounds 3 Min AMRAP 8 Power Cleans 52.5/35kg 8 Front squat rest 1 min between rounds Accumulate score, control bar throughout workout, dont drop the bar.
SUNDAY WILDCARD Metcon (AMRAP – Rounds and Reps) JENKINS AMRAP with a partner in 40min 50 Burpees 400m run 50 KB swings 22/16KG 400m run 50 KB row 400m run 50 Push Ups 400m run
CONDITIONING Metcon (AMRAP – Rounds and Reps) 4 Rounds AMRAP 5 Mins 30 Double Unders 15 Russian Swings 22/16KG 5 Burpee Box Jump Rest 5 Mins between rounds (Accumulate score)
CLEAN Weightlifting Hang Power Clean (3×5) Increase weight by 2.5KG, maintain smooth control and control the bar up and down without dropping it. Focus is on technique- weight comes later. Metcon (AMRAP – Rounds and Reps) AMRAP 10 Mins 10 Wall Ball 9/7KG 10 Hand Power Clean 42.5/30kg ( If technique is suffering, take a […]
PUSH PRESS Weightlifting Push Press (3×5) Increase weight by 2.5-5kg for unbroken reps with sound technique Metcon (AMRAP – Reps) 3 Rounds AMRAP 1 Min Double Unders rest 1 min Metcon (AMRAP – Reps) 3 rounds AMRAP 1 Min Push Press 35/25kg rest 1 min Metcon (AMRAP – Reps) 3 rounds AMRAP 1 Min max […]
DEADLIFT Weightlifting Deadlift (3×8) Add 2.5-5Kg from last week. Smooth and controlled unbroken reps or go lighter. Metcon (Time) For Time 10 SA KB SDHP 24/16KG run 400m 20, SA KB SDHP run 50 DUs 30 SA KB SDHP run 400m 40 SA KB SDHP run 50 DUs, 50 SA KB SDHP run 400m (switch […]