Overview

It is a maintenance week, so this means less running volume. if you’re feeling good and have the time get to the gym then go get a few more reps this week. If you have tons of engagements and running around to do, don’t sweat it. Make sure to test your Strict Press (Session1) and if you didn’t perform your SF KB Snatch test get that in too.

Session 1

W/U – Dynamic

Part A Sets & Reps: 5:00

  • 5 Alt Toe Touch
  • 5 Ring Row
  • 5 Push Up
  • 5 Air Squat
  • 5 Broad Jump

SKILL – DB Split Squat

Sets & Reps: 5-5-5

Notes: Increase difficulty with each set. Superset with Strength warm up sets

STRENGTH – Strict Press

Sets & Reps: 5-5-3-3-1-1-1

Notes: Perform on the 2:00, increasing weight each set. You are working up to a 1-3 rep max FOR THAT DAY! Hopefully, this will be within 100 to 90% of your 1rm. If you PR call it a day, NO MATTER how early in your session it is!

If “not feeling it” substitute sets of 3’s for the 1’s and work to a challenging effort. This may be well below 1-3RM, DO NOT get discouraged, just do the work.

CONDITIONING – AMRAP

Sets & Reps: 10:00

  • 20 Over Head Walking Lunge, 45/25lb
  • 10 Push Up
  • 5 Ring Dip

Notes: n/a

Time / Scaling Guide: n/a


Session 2

W/U – S&S

Part A Sets & Reps: 3-5x

  • 5/5 KBS
  • 3/3 Halo
  • 1 Prying Goblet Squat
  • 3 Hip Bridges
  • 3 Push Up
  • 3 Ring Row / Strict Pull Up

SKILL SFG KB Snatch Test

Sets & Reps: AMREP 5:00

Notes: As many reps as possible in 5 mins of Kettlebell Snatch, weight standards HERE

  • 5:00 to complete 100 reps, alternating hands as needed.
  • Scaling will be Single Arm KBS, or Two-Handed KBS
  • If you complete 100 STOP and note time.
  • If you scaled the weight or used Two Handed Swings rest 3-5:00 and repeat with either a heavier KB or with Single Arm KBS.
  • Compare to 2017, wk49 or C/E W9, wk of 17.03.06

STRENGTH – Deadlift

Sets & Reps: 8×4 at 60%

Notes: Perform on the :45sec

Bar Speed is what we are looking for, think “bouncing ball!”

+/- 5% of 1RM

Suggested W/U sets:

  • x12 at 35%
  • x8 at 45%
  • x4 at 55%”

CONDITIONING – AMRAP

Sets & Reps: 12:00

  • 12 KBS, 32/25kg
  • 12 Pull Up
  • 24 Abmat Sit-Up

Notes: RX+ Chest to Bar Pull Up

Time / Scaling Guide: n/a


Session 3

W/U – Dynamic

Part A Sets & Reps: 3x

  • 5 Burpee
  • 5/5 Lunge
  • 5 Ring Row
  • 20′ Crawl Forward
  • 20′ Crawl Backward

Then perform 2-5 reps of each movement from Conditioning as you set up.

SKILL – n/a

Sets & Reps:

Notes:

STRENGTH – n/a

Sets & Reps:

Notes:

CONDITIONING – 12 Days of Christmas

Sets & Reps:

  • 1 KB Windmill, 24/16kg
  • 2 KB Bent Over Row, 24/16kg
  • 3 KB Thruster, 24/16kg
  • 4 KB Push Press, 24/16kg
  • 5 KB Clean, 24/16kg
  • 6 KB Swing/Russian, 24/16kg
  • 7 Pull Up
  • 8 Toe-to-Bar
  • 9 Box Jump, 24/18′
  • 10 Double Under
  • 11 Burpee
  • 12 SA Overhead Walking Lunge, 24/16kg

Notes: Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

  • All KB movements are Single Arm, ensure you alternate L/R each round, starting with your “weaker” side.
  • This can be performed as a partner session by alternating rounds between Partner A and B, i.e Partner A performs 1, B performs 2-1, A performs 3-2-1, B performs 4-3-2-1…
  • If you perform with a Partner all KB is to be done as L/R

Time / Scaling Guide: RX+: 2x KB, Chest-to-Bar Pull Up, Box Jump 30/24″, Unbroken DU’s, 1ft Touch Burpee


Session 4 – Home

W/U – Dynamic

Part A Sets & Reps:

  • DROM

Part B Sets & Reps: 5x L/R

  • 5 KBS
  • 3 Strict Press
  • 2 Thruster
  • 1 Windmill

Notes: n/a

SKILL – Turkish GetUp

Sets & Reps: 1-1-1-1-1

Notes: Perform on the minute, alternating sides each minute. Start with light KB or even shoe on hand style.

STRENGTH – n/a

Sets & Reps:

Notes:

CONDITIONING – For Time

Sets & Reps: 18-16-12-8 Reps Of

  • Goblet Squat
  • Push Up
  • Double Unders x3

Notes: Use the heaviest KB you can for Goblet Squats.

If you only have one lighter KB, then perform as SA Front Rack Squat w/ 1/2 of each round in each hand.

Time / Scaling Guide: n/a

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