Affiliate Program 23/07/2018

Monday
Main Class

A. Strength

E3MOM 3×15 Bench Press@60%

B. Conditioning

AMRAP 20
400m Run
20 DB Push Press@22.5/15kg
10 Over DB Burpee
Score = Reps

Warm Up Focus
Ramp up on Bench Press

Set # Reps Load Rest Tempo
1 100% 50% Short Explosive
2 80% 60% Short Explosive
3 60% 70% Moderate Moderate
4 40% 80% Moderate Moderate
5 20% 90% Prescribed Moderate
6 5-10% 110% Prescribed Explosive

 

Tuesday
Main Class

A. Strength

E3MOM 5×5 Front Squat@75/80%

B. Conditioning

For Time:
30 Power Cleans@60/40kg
100 Double Unders
20 Power Cleans@60/40kg
75 Double Unders
10 Power Cleans@60/40kg
50 Double Unders
5 Power Cleans@60/40kg
Score = Time

 

Power Clean Warm Up:

2 Rounds
Empty Bar
5 – Below the knee Clean Grip Deadlifts
5 – Shrugs
5 – Clean Pull
5 – Muscle Clean
5 – Power Clean
5 – Deep Power Clean
(Rest 1 minute between rounds)

Competitors Class

Session 2

A. Weightlifting

E3MOM 5×1 Clean Pull + 1 Clean + 1 Hang Clean@80/90%

B. Strength

E3MOM 5×5 Front Squat@60/70% with a pause, pulse at the bottom

C. Strength

E3MOM 5×3 Clean Pull@100%

Purpose of the Clean Pull:

The clean pull is a basic and important exercise for training the extension of the clean in terms of strength, speed, power, posture and balance. Lifters will be able to manage heavier weights than in the clean, which allows the development of strength to push weights in the clean. The clean pull can also be used as a remedial exercise to practice balance and position in the pull, or as part of a learning progression for the clean.

Wednesday
Main Class

Conditioning

For Time:
In Pairs
I Go You Go
20 Rounds
6 DB Cluster@22.5/15kg
12 Calorie Row
6 Syncronised Burpees
Score = Time

Coaches Notes:
At the same time person one does 6 DB Clusters person two completes 12 Calories on the Row, when they have both finished they perform 6 Synchronised Burpees then change movements. Workouts finishes when 20 rounds total have been completed in the pair.

Thursday
Main Class

A. Strength

E3MOM 5×3 Strict Press@85%

B. Conditioning

Running Clock
AMRAP 8

10 T2B
12 Press Ups
24 Wallballs@14/9kg
AMRAP 8
10 Pullups
12 Alt Lunges
24 Air Squats
Score = Total

Friday

Main Class

A. Weightifting 

E3MOM 5×3 Hang Power Snatch@75/80%

B. Conditioning

For Time:
50-50-50-50
Double Unders
30-20-10
DB Squat Snatch@22.5/15kg
Score = Time

Coaches Notes:
DB Snatch to be performed 5 each arm then change.

1-Arm Dumbbell Squat Snatch Set-up:

Set feet at shoulder width.
Weight in heels.
Dumbbell between feet.
Active arm straight with shoulders over dumbbell.
Hold opposing arm back for counter-balance.

Execution:
Deadlift dumbbell, rapidly extending the hips, knees, and ankles.
Shrug shoulder and then pull elbow high.
Sit back to your heels as knees bend.
Track knees over your feet.
Hip crease to below knee height.
Receive dumbbell with arm locked out.
Stand up to complete rep.

Saturday

Main Class

Conditioning

For Time:
In Pairs
100 Over Bar Burpess
100 Pull Up
100 Alt Synchronised Lunges
100 STOH@60/40kg
100 Synchronised Air Squats
100 Power Clean@60/40kg
100 Over Bar Burpess
Score = Time

Sunday
Main Class

AMRAP 10
21-15-9
Calorie Ski Erg
T2B
Score = Reps

Rest 5 Minutes

AMRAP 10
21-15-9
Calorie Assault Bike
Wallballs@9/6kg
Score = Reps

Rest 5 Minutes

AMRAP 10
21-15-9
Calorie Row
Over Erg Burpee
Score = Reps

Conditioning

MONDAY/TUESDAY

20 EMOM
1 – 20/15 Calorie Assault Bike or Ski Erg
2 – 10-1 Burpee Over Box

Rest 10 minutes

20 EMOM
1 – 20/15 Calorie Row or Run 200m
2 – 10-1 Wallballs@14/9kg

 

WEDNESDAY/THURSDAY

For Time:
In Pairs
100/75 Calorie Row
100 DB Deadlift@22.5/15kg
80 Over Erg Burpee
80 Alt DB Snatch@22.5/15kg
60 Syncronised Sit Ups
60 STOH@22.5/15kg
40 Calorie Row
40 Alt DB Snatch@22.5/15kg
20 Over Erg Burpee
20 STOH@22.5/15kg
Score = Time

Coaches Notes:
Sit Ups – Touching in front of feet at the same time.


FRIDAY

EMOM 30
1 – 16 Down Ups
2 – 16/12 Calorie Ski
3 – 16/12 Calorie Assault Bike
4 – 16 Box Jumps@24/20″
5 – Rest