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Athlete Program Sample Week

 

Remember this is only an example of what a week may look like, due to training cycles intensity and volume does vary. To get a true sense of the Program sign up for a month and see what good things happen!

Monday

PART A:
E90S for 15:00
     1 Heaving Snatch Balance + 2 Overhead Squat @ AHAP
     * Increase the weight each set – focus on the stability through the Heaving Snatch Balance – aim to finish as heavy as possible
     * It is 10 total sets so don’t start too heavy….

PART B:
1 RFT
     1000m Row
     – Then –
     50 – 40 – 30 – 20 – 10
     GHD Sit Up
     5 – 4 – 3 – 2 – 1
     Peg Board
     – Then –
     500m Row
     * So you will Row 1000m then complete 50 GHD Sit Up then 5 Pegborards, 40 GHDs then 4 Pegboard etc

PART C:
3 RFR
     ME UB Double Under
     0:30 Rest
     ME UB Ring Dip
     0:30 Rest
     * If you trip before 20% of your ME UB Double Under then start again
     * If you can not do more than 10 Ring Dip then Scale so you get at least 10 reps
     
     

Tuesday

PART A:
EMOM 10:00
1 Thruster @ 85% + 10m HS Walk
     * Take the Thruster from a Rack – aim to sprint the HS Walk
     * If you cannot HS Walk complete 3 Wall Walks
     * HS Walk must be completed in 5m intervals. If you cannot complete 5m UB consistently do the Wall Walks

PART B:
– 21 – 18 – 15 – 12 – 9 – 6 – 3 –
     C2B Pull Up
     Front Squat @ 60/40kg

PART C:
E90S for 9:00
     12 Double KB Hang Clean @ 2 x 24/16kg + ME UB Pinch Grip Plate Carry @ 15/10kg in remaining time
     * Grip & KB efficiency work

PART D:
2:00 On 1:00 Off for 23:00
     Max Distance Run
     * If you have one available use an Assault Air Runner, otherwise do this outside
     * The 1:00 Off is complete rest so if you are outside you can’t count any distance moved within that minute in your total distance
     
     

Wednesday

PART A:
Back Squat, rest 1:30
     1 x 8 @ 70 – 75%
     1 x 6 @ 75 – 80%
     1 x 4 @ 80 – 85%
     1 x 2 @ 85 – 90%
     1 x 4 @ 82.5 – 87.5%
     1 x 6 @ 77.5 – 82.5%
     1 x 8 @ 72.5 – 77.5%
     * Increase the weight for the second set of 4’s, 6’s and 8’s
     * Adding an extra set of 8 at either end on last week – keep the loading the same – next week it will increase

PART B:
5 RFQ
     4 Banded Hang Power Clean @ 60% (light band tension)
     0:15 Rest
     6 Broad Jump
     0:15 Rest
     100m Sprint
     1:30 Rest
     * Power circuit, do NOT TnG the cleans
     * Small rest between each max effort broad jump

PART C:
10 RFT
     10 Cal C2 Bike or Assault Bike
     100m Sled Push @ empty (sprint
     1:00 Rest
     
     

Thursday

PART A:
7 RFT
     50m Freestyle @ 70 – 80%
     50m Breast Stroke Recovery
     50m Freestyle @ 80 – 90%
     1:1 Rest
     * Make sure your last 50m Freestyle is quicker than the first

PART B:
Feel free to conduct any extra skill work or activities that will not adversely affect tomorrow’s training
     
     

Friday

PART A:
10:00 To Establish
     1 RM Strict Press
     * If you’re feeling good go for a PB!

PART B:
‘Heavy Strict Diane’
     – 21 – 15 – 9 –
     Deadlift @ 125/85kg
     Strict HSPU
     * If you cannot Strict HSPU complete regular ‘Diane’ @ 100/70kg

PART C:
AMRAP 12:00
     200m Row
     4 DB Box Step Over @ 2x 25/17.5kg, add 4 reps each round
     
     

Saturday

PART A:
1 RFT
     30 Squat Snatches @ 82.5%
     – Every time you fail –
     5 Bar Facing Burpee
     * The Burpees must be completed immediately after failing
     * The focus of this workout is not necessarily time but consistency

PART B:
EMOM 12:00
     1 – 7 UB Ring OR Bar Muscle Up
     * Gymnastics Skill
     * If you cannot Ring Muscle Up complete 5 – 10 Hip to Ring Kip Swing + 5 – 10 Ring Dip
     * If you cannot Bar Muscle Up complete 5 – 10 Kipping C2B Pull Up + 5 – 10 Ring Dip
     * Scoring = your total completed Ring Muscle Up Reps

PART C:
1 RFT
     60 Wall Ball @ 9/6kg
     30 Cal Assault Bike
     20 L Arm KB Hang Snatch @ 24/16kg
     20 R Arm KB Hang Snatch @ 24/16kg
     40 Wall Ball @ 9/6kg
     20 Cal Assault Bike
     15 L Arm KB Hang Snatch @ 24/16kg
     15 R Arm KB Hang Snatch @ 24/16kg
     20 Wall Ball @ 9/6kg
     10 Cal Assault Bike
     10 L Arm KB Hang Snatch @ 24/16kg
     10 R Arm KB Hang Snatch @ 24/16kg
     * Chipper!!