1. Warm up
2. Skill practise: clean
3. Conditioning; four rounds of:
(a) As many rounds as possible in 3 mins of:
60/40 kg deadlift, 3 reps
60/40 kg hang power clean, 3 reps
60/40 kg front squat, 3 reps
60/40 kg push jerk, 3 reps
(b) Rest, 60 s
Continue each round where you finished the last, i.e. think of it as one 16 minute AMRAP with a minutes break every fourth minute.
4. Recovery
1. Warm up
2. Skill practise: snatch
3. Conditioning; as many rounds as possible in 12 minutes of:
60/40 kg squat snatch, 3 reps
Muscle up, 3 reps
4. Recovery
1. Warm up
2. Strength training; in 20 minutes:
(a) Snatch, work up to a heavy single
(b) Snatch, practise technique
3. Conditioning; for time, 21-15-9 reps of:
25/21" box jump
Sandbag ground-shoulder-squat (alternate shoulders, go as heavy as you can, be that 10 kg or 60 kg!)
4. Recovery
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For those of you who did the session with James Jowsey, it sounds like you all enjoyed it and got a lot out of it. The real changes now come as you do the movements more and more; this is DEFINITELY a case of the more you put in the more you get out. Your movements should really be the priority in your training now, make time for them, even if you have to shorten a WOD, trust me, you'll see more improvements in the long term.
1. Warm up
2. Strength; take 15 minutes to work:
up to a heavy snatch, 1 rep
or
on snatch technique
3. Conditioning; 15-12-9 reps for time of:
Burpee
Pull up
Inverted burpee
4. Recovery
1. Warm up
2. Strength training:
Clean and Jerk, 1-1-1-1-1-1-1 reps
3. Recovery
* Optional conditioning (i.e. for those that are only going to come in 2/3 times a week)
"Sale Sharks Row"; six rounds for maximum total distance:
Row, 30 s
Rest, 30 s
