WORKOUT OF THE DAY
Monday
Bench Press SUPERSET Supine Grip Bent Row 1x8@7RPE (approx 65% 1RM) 1x8@8RPE (approx 70% 1RM) 1x8@9RPE (approx 75% 1RM) WOD For Time 30 Man Maker 22.5 /15 Rest 1 min Then 400mts Run 30 DB Clean and Jerk .22.5/15 Score is total time Tuesday Snatch Technique Primer @empty bar 3 reps of each x1-2 rounds High Hang Shrug Pulls Roll-throughs Shrug Pulls from knee Lift-offs to knee Muscle Snatch Snatch Pull + Hang Power Snatch + OHS 3x3 WOD For time: 50 DB Power Snatch 22.5/15kg 40 DB Step-ups 22.5/15kg 20inch 30 DB S2OH 22.5/15kg 20 Burpee Box Jumps 24/20inch Wednesday Deadlifts 1x8@7RPE (approx 65% 1RM) 1x8@8RPE (approx 70% 1RM) 1x8@9RPE (approx 75% 1RM) WOD For time: 20 KB Sumo Deadlift High Pull 32/24kg 20 KB Overhead Squat 32/24kg 20 KB G2O 32/24kg 200m KB Farmers Carry 32/24kg 20 KB Sumo Deadlift High Pull 32/24kg 20 KB Overhead Squat 32/24kg 20 KB G2O 32/24kg Thursday Partner WOD (1 person working at once. Partition as required) For time: 1000m Med Ball Run (taking turns to do 200m relay style, 5 total between the 2 people) 100 Box Jumps 120 Med Ball Cleans 140 Wall Balls 1000m Med Ball Run (taking turns to do 200m relay style, 5 total between the 2 people) 100 Med ball Sit-ups Friday Squat Clean Split Jerk 3 reps on the 2min for 10min Not TnG Start at 50% of Clean and Jerk WOD For time: 800m Run 21 DB Deadlifts 22.5/15 600m Run 15 DB Power Cleans 22.5/15 400m Run 9 DB Hang Power Cleans 22.5/15 Saturday Back Squat 6-70% 6-80% 3-90% 2-95% WOD http://www.allstaralliance.com.au/workout-2/ Sunday Weightlifting
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