Mon Oct 5

Train
12 Min AMRAP:
2 Power Cleans @ 185/125
10 GHD Sit-ups
12 Box Jump Overs (step down) @ 24/20
50 Double-unders

Move
12 Min AMRAP:
4 DB Hang Power Cleans
6 Box Jumps (or Step-ups)
8 V-ups (or Abmat Sit-ups)
25 Skips (or 30s DU Practice)

Warm-up
2 Min Cardio
2 Sets:
10/10 Cossack Squats
10/10 Single Leg Glute Bridge
10 Goblet Squats

Strength
2 Back Squats @ 77.5-82.5%
Every 90s x 8 Sets

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Stimulus
Strength: we are reducing the reps and increasing the weight. If last week’s squats required adjustment, then aim for just slightly more weight than last week for 2 reps instead of 3

Train/Move: not a lot of time so we can’t be hung up on any one movement. Max of 70% of your 1RM for the power clean, done in quick singles, and steady movement on the remainder. Each round should take no more than 2.5 mins, adjust reps accordingly

Games Prep
3-4 Sets:
12/12 Single Leg RDL @ RPE 8.5
Rest 1.5 Min
15/15 Side Plank Hip Touch
Rest 1.5 Min

3 Attempts at max distance broad jump (take the average)

Max Box Jump

Max height Snatch High Pull @ 1RM

Monday Weightlifting
Warm-up:
1-3 Sets:
40-60s KB Plank Drag Throughs
5/5 Lateral Goblet Step-ups
10-15 Banded Good Mornings

2 (2 Hang Snatch + 2 Overhead Squats @ 67%)

2 (1 Hang Snatch + 2 Overhead Squats @ 70%)

1 Hang Snatch + 1 Overhead Squat @ 73%

3 x 5 Hang Snatch Pulls @ + 10kg from last set

Snatch Grip Push Press: 10-8-5-5-3 @ building

Back Squats: 5 x 3 @ 75-80%, 1 x 5 @ 70%