Hope everyone has enjoyed their rest day and are getting ready to hit 15.2 again tomorrow. In the mean time we have some exciting changes to announce for SCUK.
Firstly, we will be saying farewell to coach Tom ‘BP’ Parker next month. BP will be moving to Reading as head coach at their new box. BP […]
A.
5×3 Shoulder press
(70-80%o 1RM)
B. Opens 15.2 Prep or skill to work on
???
A.
12 minute emom
1x clean (power/squat)
Start at 70% of 1RM. Add weight every 2 lifts.
B.
Conditioning:
2k row for time
A.
15 min amrap (quality of movement not for speed)
15 hollow rocks
1 rope climb
15 arch rocks
3 wall walks
15 ab rollouts
1 Turkish get up each side (16/24kg)
Skill: efficiency in the deadlift
B.
Conditioning:
WORKOUT 13.2
Complete as many rounds and reps as possible in 10 minutes of:
5 x Shoulder to overhead 52.5/35kg
10 x Deadlift 52.5kg/35kg
15 x Box jumps, 24/20″
A.
Push press
3×5
Skill: overhead squat
B.
100-80-60-40-20-10
DUs
30-25-20-15-10-5
Overhead squats 30/45kg
20 min time cap
A.
12 minute emom
1x snatch (power/squat)
Start at 70% of 1RM. Add weight every 2 lifts.
Skill: GTOH methods and technique. Efficiency in movement.
B.
Conditioning:
4 rounds for time:
400m run
15 GTOH 40/60kg
A.
12 minute emom
5-7 strict pull ups
5-7 strict ring dips
*scale appropriately, add weight if possible.
Skill: box jumps – efficiency in movement, getting more confident if unable to perform one.
B.
Conditioning:
‘Christine on the run’
3 rounds
500m run
12 body weight deadlifts
21 box jumps 20/24
Strength
Front squat 3×3
Skill: T2B
Conditioning:
12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24/20″
12 push press 52.5/35kg
9 Toes-to-bar
Strength:
Deadlift 3×3
10 minute alternating emom
5 strict pull ups
5 strict ring dips
*add weight if possible. Scale appropriately
Conditioning:
5 minute amrap:
10 plate GTOH 20/15kg
10 Alternating OH plate lunge 20/15
Rest 3 minutes
5 minute amrap
10 KB swings 32/24kg
10 HR press ups
12 minute alternating EMOM
4 touch and go power snatch (start weight at 50% and increase each round)
8 T2B
Skill:
Box jumps
Conditioning:
13.1
Proceed through the sequence for 17 minutes of:
40 target Burpees
30 snatches 20/35kg
30 target Burpees
30 snatches 35/60kg
20 target Burpees
30 snatches 45/75kg
10 target Burpees
Max reps on snatch 55/95kg
*the target must be 6 inches above fingertips when the arm and […]