Monday

Cycle Week 4/4
21 January - 27 January 2019
Deload Week

Part A
1 RFQ
4 x 3 Snatch Balance @ light/moderate
4 x 3 Heaving Snatch Balance @ moderate/heavy
* Speed under is the focus, and make sure you are catching below parallel
* Video some for me to see

Part B
1 RFT
21 Synchro Thruster @ 42.5/30kg
21 Double KB Hang Clean @ 2 x 28/20kg
21 Synchro HSPU
21 Double KB Hang Clean @ 2 x 28/20kg
15 Synchro Thruster @ 42.5/30kg
15 Double KB Hang Clean @ 2 x 28/20kg
15 Synchro HSPU
15 Double KB Hang Clean @ 2 x 28/20kg
9 Synchro Thruster @ 42.5/30kg
9 Double KB Hang Clean @ 2 x 28/20kg
9 Synchro HSPU
9 Double KB Hang Clean @ 2 x 28/20kg
* Only the Thruster and HSPU are Synchro - the KB work is completed with one partner working, one resting
* If you are doing this solo - you no synchro..

Tuesday

Part A
10 - 8 - 6 - 4 - 2
Sumo Deadlift
* Increase the weight as you go

Part B
5 RFQ
5 Jumping Back Squat @ 60%
5 Burpee Broad Jump
5 Clapping Push Up
0:20 Rest
* The focus for the workout is on height and distance of each movement

Part C
2:00 On 1:00 Off for 11:00
10/7 Ring MU
ME Power Snatch @ 35/25 in remaining time
* If you cant get the Ring MU done in under 1:20 then scale the amount of reps...
* Score is total amount of Snatches

Wednesday

Part A
1:00 On 2:00 Off for 15:00
8 Overhead Squat @ 65 - 75%
ME C2B Pull Up
* Lots of rest so go on the heavy side for the OHS and for big sets of C2B
* OHS to be taken from the ground
* Score = C2B completed each round

Part B
3 RFT
1000m Run
3:00 Rest
- During the 3:00 rest AMRAP 3:00 -
HS Walk
* Score is time of each run, add comments in regard to your HS Walk distance

Thursday

Part A
2 RFQ
50m Legs Only (with Kick-Board)
50m Arms Only
50m Freestyle @ 60 - 70%
1:30 Rest

Part B
10 RFT
100m Swim
10 Poolside Muscle Up
* Poolside Muscle Up = get yourself all the way out of the pool Muscle Up style then jump back in and repeat

Part C
Feel free to conduct any extra skill work or activities that will not adversely affect tomorrow’s training

Friday

Part A
EMOM 10:00
1 Strict Muscle Up + 2 Strict Ring to Sternum Pull Up + 3 Strict T2R + 4 L-Sit Flutter Kicks (each leg)
* Scale if you need to: 1 Kipping Ring Muscle Up + 2 Kipping Ring Pull Up + 3 Kipping T2R + 0:15 Tuck Hold
* If you cannot Ring Muscle Up leave it out of the complex above

Part B
'The Chief'
3:00 On 1:00 Off for 19:00
3 Power Clean @ 60/42.5kg
6 Push Up
9 Air Squat
* Each 3:00 Interval is a new AMRAP - begin with the Power Cleans again

Saturday

Part A
EMOM until failure
1 Split Jerk @ 75%, add roughly 2.5% each minute

Part B
AMRAP 18:00
15/10 Cal Row
15 T2B
1 Peg Board Ascent
* If you do not have access to a Peg Board complete 1 x Legless Rope Climb or 5 x Strict Pull Ups