05 Apr 2014
Monday 7th April
A. Front Squats
3 – 3 – 3 – 3 (work to 85% of 1RM)
B. 3 RFT of:
7 x Front Squats (50/35kg) (Clean from the floor)
5 x Thrusters
3 x Push Press
40 x DU
C. Turkish Get Up
3 x 2 (each Arm)
I love the sweet 70’s weightlifting fashion and awesome haircuts.
04 Apr 2014
Saturday 5th April
‘Barbara’
5 Rds for total time of:
20 x Pull-Ups
30 x Push Ups
40 x Sit Ups
50 x Squats
Rest 3 mins between rounds.
Can be scaled to 3 rds or 10-20-30-40 reps.
or ‘Partner Murph’
In pairs, complete:
1600m Run
100 x Pull Ups
200 x Push Ups
300 x Squats
1600m Run
Both partners run, then one works at a time (segmenting the pull-ups, push-ups and squats however you like), then both finish the run together.
03 Apr 2014
Friday 4th April
A. Team WOD
In teams of 3 complete:
90 x Deadlifts (60/40kg)
75 x Hang Power Cleans (60/40kg)
60 x Front Squats (60/40kg)
45 x Push Jerks (60/40kg)
30 x Thrusters (60/40kg)
One athlete works at a time. Every minute on the minute, stop where you are and all three athletes complete 3 burpees.
02 Apr 2014
Thursday 3rd April
A. Complete 5 Rounds of the following complex:
1 x High-Hang Snatch (top of thigh),
2 x Hang-Snatch (just above knee), and
2 x Overhead Squats
The emphasis today is on improving your technique so keep the weight to around 50-60% of your 1RM SN.
B. 5 RFT of:
6 x HSPU
20 x Sit-ups
30 x Double Unders
Although this video is of a full snatch rather than a hang snatch, the bar path should be identical. Keep it close and extend upwards, not away from the body.
01 Apr 2014
Wednesday 2nd April
A. Squat Clean
5 x 2 @ 80% of 1RM Clean
Aim for perfect form and a solid receiving position. Your 1RM clean should be approximately your 2-3RM Front Squat.
B. 3 RFT of:
400m Run
3 x Rope Climbs (15′)
15 x Wall Ball (9/7kg)
One of my favourite female lifers – Lydia Valentin from Spain (<75kg) cleaning 140kg.
