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KICK OFF THE WEEK WITH A BANG!

WORKOUT OF THE DAY

WARM-UP

20 Hollow Rocks or 30 sec Hold

20 Supermen or 30 sec Arrested Superman Hold

STRENGTH

9 min EMOM

1) 3-5 Strict Chest to Bar Pull-ups/Strict Pull-ups/5 Eccentric Pull-ups/5 Rack Pull-ups

2) 40m Front Rack Walk pair of KB’s 24/16kg

3) 20 sec bottom of Push-up Hold

B. 6 sets of:

1 x 3-position Clean @ 70%

CONDITIONING

12 min EMOM

1) 4 Touch n Go Power Cleans @ 60% + 20 Double Unders

2) 4 Touch n Go Power Cleans @ 60% + 6 Burpees

3) 4 Touch n Go Power Cleans + 10 Russian Kettlebell Swings 32/24kg

TIPS TO GET THROUGH MASTERS LEAGUE WOD 18.2

 

COACH BUN’S TIPS TO GET THROUGH MASTERS LEAGUE WORKOUT 18.2

18.2a – Choose sets of reps that are manageable for you!

Small sets of toes to bar to start things off because people will go out too hard. Singles on the power cleans to reduce how much you burn your grip.

– Set of 15: Can push the packet here if you want to get a fast score on the workout otherwise save it for the set of 9. Try sets of 5 on the toes to bar otherwise 3s. Still maintain the Singles on power cleans

– Set of 9: This is where you go if you can unbroken on both movements to finish hard. Otherwise singles again will work.

18.2b – 3 minutes isn’t a lot of time to prepare to clean so be prepared to do big jumps. I would suggest having a lot of weight out just in case and try to get in a rep AT LEAST every minute on the minute. 5-15kg jumps when you start to get close to your 90% range.

WORKOUT OF THE DAY

METCON

12MIN CONTINUOUS RUNNING CLOCK
WORKOUT 18.2a

TIME CAP: 8 MINUTES

21-15-9

Power Cleans 60/40kg

Toes to Bar

****60 SECONDS REST (from 8 min mark)

WORKOUT 18.2b
3min to achieve 1RM of the following complex:

Clean from the Ground +

Clean from the Low Hang +

Clean from the High Hang

SCALING VARIATIONS:

HERO 35-59 M 60kg F40kg / Toes to Bar

HERO 60+ M 50kg F 30kg/ Toes to Bar

WARRIOR 35-59 M 50kg F 30kg / Toes to Bar

WARRIOR 60+ M 40kg F25kg / Leg Raises

SOLDIER 35-59 M 40kg F25kg / Leg Raises

SOLDIER 60+ M 30kg F20kg / Knee Raises

 

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