Monday:
++ Benchmark Retest ++ 5km run Tabata Abmat situp 8 x 20/10 Tuesday: Strength/ skill: 'Death by' Strict pullup EMOM add 1 rep until failure. 12 minute cut off. When you fail continue at half of last set. I.e if failed set of 10 complete remainder at 5. Conditioning: 5 rounds 10 Power snatch @ 42.5/30kg 30 Double unders Wednesday: ++ November Benchmark ++ 1rm back squat Conditioning: 3 rounds 15 box jumps @ 60/50cm 15 T2B 15 OHS @ 52.5/35kg Thursday: Strength/ skill 'Death by' Hand release pushup (starting at 3) EMOM add 1 rep until failure. 12 minute cut off. When you fail continue at half of last set. I.e if failed set of 10 complete remainder at 5. Conditioning: 750m row 50 push press (no jerks) @ 35/25kg 30 deadlifts @ 80/55kg *one bar Friday: Strength: A1: 10 Back rack reverse lunge A2: 8-10 Partner GHR x 4 Conditioning 3 rounds for accumulate reps on an ascending clock (2:00/ 2:30/ 3:00) 15/12 cal AD Max front squats in remainder at acceding loads Rx = 60/70/80// 40/45/50kg Rest 2 minutes between rounds
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