25.3.2019 – Monday
Skill development and drills:
3 x 30m overhead KB carry (Heavy)
3 x 8 Bulgarian ring rows
WOD:
14min AMRAP:
8 + 8 Kettlebell snatch (24/16kg)
8 Ring rows (rings at hip height and feet on a box)
8 Strict ring dips
26.3.2019 – Tuesday
Skill development and drills:
3 x 45sec hollow holds
2 x 20 banded pull aparts
2 x 10 Good mornings (heavy)
WOD:
5 Rounds for time:
5 Ring muscle ups
5 Power cleans (70/47.5kg)
27.3.2019 – Wednesday
Skill development and drills:
Zombie squat practice
Bar muscle up technique
WOD:
21-15-9
Bar muscle ups
Front squats (70/47.5kg)
28.3.2019 – Thursday
Skill development and drills:
3 x 8 Snatch deadlift (medium form-control-heavy)
3 x 8 Bent over row (medium form-control-heavy)
Snatch technique and mobility
Butterfly shoulder circles
WOD:
For time:
9-6-3
Snatch (60/40kg)
21-15-9
Chest to bar pull ups
29.3.2019 – Friday
Skill development and drills:
2 x 12 single arm presses per side (heavy)
2 x 12 Bulgarian split squats per leg (heavy)
WOD:
4 Rounds for time:
700m run
20 Burpees
20 Devil presses (22.5/15kg per hand)
30.3.2019 – Saturday
Benchmark WOD
“Powerlifting Total”
1RM Back squat
1RM Bench press
1RM Deadlift
31.3.2019 – Sunday
Skill development and drills:
GHD sit up technique
3 x 30 Hollow rocks
2 x 15 single arm upright rows (medium form-control)
2 x 10 per arm bottoms up KB press (medium form-control)
WOD:
10 Sets for quality:
8 Strict handstand push ups
10 GHD sit ups
