A1. Strict Press 5 sets of 3.3.3 rest 10 sec/2mins
A2. L-sit hold 5 sets Max Effort use parralettes, kettlebells or boxes.
B. 3 x 1000m row rest 2 mins – RPE 8 /80-85% effort. aim for same or better time each round.
Monthly Archives: May 2015
Sunday 31st May
Crossfit
A. Back squat 6 working sets of 10 + 1 –
Complete 10 reps with load then increase the weight and complete 1 rep. continue in this fashion for 6 sets. increase load of each rep range each set and Rep ranges are to be completed with in 60 secs of each other. Aim for a heavy but perfect single
B. EMOM 14 – 1. Strict pull ups 7-12 2. 30 sec Hand stand Hold
Quwwa Barbell
Snatch drills 1×3 -bar
plate squats 2 x10 – light
Front squats 6 x 4 – heavy
Snatch pull from knee + Hang Snatch 6 x 1+1 – heavy but no misses
Back extensions 3x 10
Squat jumps on to box 3 x10
Thursday 27th May
Crossfit
A. Tempo Deadlift 40×2 8 sets total to build to a max triple
B. Emom 15 –
1. 30 sec ME Double unders/skips
2. 6x Hang power clean 70/40
3. 5-7 x Strict toes to bar
Quwwa Barbell
Clean and jerk drills
Clean pulls to knee 5×5
Power clean from hang and push jerk 10×1
4 rounds
Side bends x20
Strict press x10
Rows x8
Tuesday 26th May
Crossfit
In pairs
AMRAP 4 , for a total of 8 sets
15 wall balls
200m Row
alternate each 4 mins
Quwwa Barbell
Snatch drills 1×3
Snatch balance 8×3 build to heavy 3
Hang snatch 5 x 2 at 85% above
Ghd sit ups 4 x 15
helicopters 4x 10
press behind the neck snatch grip 4×10
Monday 24th May
A. Strict press 5 sets of 2.2.2 rest 10 secs per rep cluster/2 mins per set
B. 5 rounds for time – 30 KBS 24/16 15 Ring dips (20 min cap)
Sunday 24th May
CrossFit
A. Back Squat – 15 mins to establish an 8 rep Max
B. Emom 14 –
1. Strict pull up x 5-10
2. 8-10 box jump
Quwwa Barbell
Clean Drills 1×3
Clean pull from Hip 5 x 10
Clean from mid shin plus split jerk 7×1+1
Back squat 5x 8
strict pull ups 5×5-10
Thursday 20th May
Crossfit
Movement prep
Barbell smash – tricep, hamstring
Glute bridging
Side lying clam
Banded marching
Banded sprints
Clean drills
Workout
Every 2 mins for 10 rounds
100m sprint
1x power clean – increase load each round
6 x Bar over burpees
Quwwa Barbell
Snatch drills 1×3
Snatch curls 3×10
Snatch roll unders 3×5
Snatch Balance 5×1
Snatch 8×1 to max
Wednesday 20th May
Open gym – skill sessions – Active recovery
Work on your goals!!
Hand stand Skill
4 sets of hollow hold – 60 secs
Wall walk with 10 sec hold at top x 10 reps
Pull up progression
3 rounds x10 each
Scapular retractions
Kip swings
Ring row
Strict pull ups 5 sets of 5 add weight if needed
Muscle up progression
3 rounds 10 reps each
Ring swings
Hip to rings – use bands or box
Banded strict muscle up
Active recovery
Row – 30 mins Z1 – every 5 mins come of for dynamic mobility
Swim – 10 x 50m rest 2 min per set
Tuesday 19th May
Reminder that Quwwa barbell will run at 8 am tomorrow morning
Crossfit
Push press 5 sets of 8 reps – after warm up build to max in 5 sets
4 sets of 750 m row @ 80-85% rest 90 secs between sets- aim is to achieve the same or better per set
Quwwa Barbell
Clean drills 1×3
clean from hips 6×2
Push press 5 x 10 reps
Front squat 5 x 5 reps 50-60% 1rm – speed work
4 rounds
Barbell bent over row x 20
Barbell Squat jumps x15 
Monday 18th May
A. Paused deadlift 5 sets of 3 reps – 5 sec pause at knee each rep, build to heavy but perfect set of 3 reps
B. Amrap 12
10 Toes to bar
20 Kettlebell swings
10 Box over jumps