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The Bear – PR Week

lachlan

Ok team, it’s time to see the results of your hard work over this last programming block.  Remember to get yourself logged in on Wodify and get all scores entered accurately (make accurate notes on all adjustments) for the retest.

Please do your absolute best this week to get in early enough to warm up really really well, and give yourself the best chance to exceed your expectations with beautiful movement.
Really looking forward to seeing the numbers heading north on the big strength lifts – front squats and deadlifts, as well as the strength/speed elements of the pushpress and  clean.   On the gymnastics front, you know how much we love strict pull ups, how many you got his time?  And can anyone hit the magic one minute mark for a hand balance??
Monday

FITNESS

PERFORMANCE

A.
Pushpress 5RM (reset reps)

B.
20 DB Snatch 20/15kg
50m Mixed carry (24/16kg Rack + 20/15kg Waiters)
AMRAP in 8mins

A.
Pushpress 5RM (reset reps)

B.
10 Hang Power Snatch 40/25kg
10 Burpee Box Jump Overs 60/50cm
AMRAP in 8mins

Tuesday

FITNESS

PERFORMANCE

A.
3 RM Front Squat

B.
‘Bauer’
10 DB Hang Sq. Cleans
10 DB Pushups 20/12.5kg
5 rounds for time

A.
1 RM Front Squat

B.
‘Bourne’
Front Squat 90/60kg
Bar Muscle Ups
9-7-5

Wednesday

FITNESS + PERFORMANCE

A.
Deadlift1 RM

B.
100 Russian Swings 24/16kg (Rx+ 32/24kg)

EM perform 4 x 10m Shuttle Run, starting at 0:00

Thursday

FITNESS

PERFORMANCE

A1.
Strict CTB Max reps,

then 3-4 x max -1
A2.

Handstand walking practice

B.
20m Bear Crawl
15 Wall Ball 9/6kg
10 Jumping Pull-ups (or slamballs)
AMRAP in 10mins

A1.
Weighted CTB 1RM (if more than 5 CTB)
A2.

Free stand Hand Balance

B.
20 Wallballs 9/6kg
15 Pullups
10 HSPU (kipping)
5 rounds

Friday

FITNESS

PERFORMANCE

A.
Power Clean 1RM

B.
6 Power Cleans @ 80% of A.
12 Weighted Situps 9/6kg (medball on chest)
AMRAP in 6 mins

A.
Squat Clean 1RM

B.
4 Squat Clean @ 80% of A.
8 Strict TTB
4 rounds

Saturday

FITNESS & PERFORMANCE

At 0:00

15 STOH 60/40kg

60/40 cal Row

15 STOH 60/40kg

At 10:00

25 OH Squats 40/25kg (Front Squats)

100 Double unders (Single unders)

25 OH Squats 40/25kg

At 20:00

400m Farmer’s Carry 2 x 24/16kg

800m Run

400m Farmer’s Carry 2 x 24/16kg

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