Thursday 19th September

Rest/Catch Up

It's been a gruelling few days, and I am hanging out, so I guess everyone else is too. Rest up tomorrow, but don't be lazy, MOBILISE. Express range of motion, or lose it, it's that simple. Last Thursday I got good feedback from linking my favourite videos and blogs, so it will become a regular thing. So here is a couple of my favourites from the interwebs.

The coolest video to include an accordion. FACT.
http://youtu.be/dbvfGIieLZg

Kipping everything.
http://youtu.be/UKp7fBtj81c

This one is going up because its nice to see Dimitry Klokov is actually human, and will hang out when working at high intensity, even if it is kids weight for him!
http://youtu.be/CfcmKtWb9LE

Freestanding handstand press up progression.
http://youtu.be/cbqHHcTHKdo

Wednesday 18th September

Jerk

Work to a 2RM

Deadlift

1x5@40%, 1x5@50%, 1x5@60%, 1x3@80%, 1x3@85%, 1xMax Reps@90%

Met Con

For Time

50 Double Unders

21 Power Cleans 80/50

1 Rope Climb

15 Chest to Bar Pull Ups

1 Rope Climb

9 Handstand Press Ups

1 Rope Climb

9 Toes To Bar

1 Rope Climb

15 Ring Dips

1 Rope Climb

21 Wallballs 8/6

50 Double Unders

Tuesday 17th September

Skill/Strength

Establish a Max Reps Unbroken Double Unders.

Establish a Max Reps Unbroken Pull Ups

Clean

5 Minute OMEM

3 x Clean (Must be touch and go)

Strict Press

1x5@40%, 1x5@50%, 1x5@60%, 1x3@80%, 1x3@85%, 1xMax Reps @90%

Met Con

'Cindy'

20 Minute AMRAP

5 Pull Ups

10 Press Ups

15 Air Squats

Monday 16th September

Snatch

6 minutes, OMEM

2 x Snatch (must be touch and go)

Back Squat

1x5@40%, 1x5@50%, 1x5@60%, 1x3@80%, 1x3@85%, Max reps @ 90%

Met Con

50 Double Unders, then

4 Rounds for time

3 Cleans 60/40

6 Handstand Press Ups

9 Toes To Bar

200m Shuttle Sprint (50m shuttles)

Friday 13th September

Clean

15 mins to work to a 3RM

Bench Press

1x5@40%, 1x5@50%, 1x5@60%, 1x5@75%, 1x5@80%, 1x5@85%

Met Con

10 minute AMRAP

5 Ring Dips

10 Toes To Bar

400m Run

Thursday 12th September

Today, we rest. If everyone else feels the same as I do, I'm sure the rest day is welcome. However, if anyone wants to partake in a touch of Active Recovery, there is a light, mobility-themed session on the board in the gym. For those who don't want to do the Active Recovery, pick your three biggest mobility weaknesses, and spend a few minutes on each one. Try to spend 20-30 minutes on this, spread it through the day if you like. If you get bored with no training, here are a few of my current favourite videos and articles. They should entertain you.

The Revolution:
http://70sbig.com/blog/2012/09/the-revolutionary-guide-to-manly-short-shorts/

The Revolution Part 2:
http://70sbig.com/blog/2012/10/the-revolution-part-2/

Take Back The Tank Tops
http://70sbig.com/blog/2013/07/take-back-the-tank-tops/

Chalk This Up
http://m.youtube.com/watch?v=hHwDYW8Rmzw

Summoning The Demons
http://m.youtube.com/watch?v=iidEV2uv9vY

Wednesday 11th September

Warm Up

8 Minutes OMEM

3 x Inch Worm

3 x Burpees

3 x Air Squats

Jerk

Work to a 1RM

Deadlift

1x5@40%, 1x5@50%, 1x5@60%, 1x5@75%, 1x5@80%, 1x Max Reps @85%

Met Con

3 Rounds For Time

20 Burpees

20 Wall Balls 8/5

20 Pull Ups

20 Pistols

20 Kettlebell Swings 24/16

20 Sit Ups

20 Air Squats