Its Hammer Time – Next weeks training

This program is subject to change. It will be scaled to your various level. If you are irratic in your training, then your strength will be squats first time back, and then 2nd session pressing/pulling session. Irrelevant of whats on the programme.  Make sure you make it in 30 minutes prior to mobilise and get your pullup skill work done and back extension workdone.

Supplementary

– accumulate  30 back extensions/superman can be a combination before every session

Iso holds at the top of the pull-ups 6x 3-6sec holds

Ring rows 5sets of 6reps use a bar is there are no more rings left

20 pressups

Iron Scap Protocol

Sunday

Weighted pull-ups 5sets of singles

 

Deadlift

Work up to a heavy single then do 4sets of 5reps at 80%

800m run

25 hang power cleans

25 chest to bar pullups

Monday

Strength

Back squat 5×3

Helen

3rounds for time:

400m run

21 overhead kettlebell swings 1.5/1pood

12 pullups

Tuesday

Strength

4max effort pullup attempts strict

Split Jerk

1-1-1-1-1

EMOTM 12

2 GROUND TO OVERHEAD 225LBS

6 BURPEES

Wednesday

Strength

Hang Snatch heavy single

 

EMOTM 12

3 hspu

5 toes to bar

7 power clean 60/40kg

Thursday

Strength

Super set of max effort floor press (bodyweight) and strict pull-ups (+25%BW)

3rounds for time:

12 burpees

12 wallballs

12 box jumps

12 32kg kettlebell swings

Friday

If doing the open workout tomorrow – Ensure you take this day as a rest day.

Pullup strength

False grip ring pull-ups 10sets of 3-5 eccentrics

5rounds :

800m run

25 burpees

Saturday

OPEN WOD 1