Monday 28 April

tough_mudder

Epic day out with peeps from CFNZ and RCF09 at NZ's first Tough Mudder!

Everyone worked so hard, the obstacles were pretty brutal, but they didn't slow this bunch down for long.  It was great to see everyone bunch up in teams and help each other through the course.  The event was set up in such a way that without helping others and receiving help in return, it was nearly impossible to get it done!

Workouts for Monday 28 April (scroll down for the week ahead)

HAPPY BIRTHDAY NICOLA!!!

FITNESS

A.

Hang Power Snatch 5 x 3, build

B.

200m run
20 DB Snatch
200m run
15 DB Snatch (increase weight)
200m run
10 DB Snatch (increase weight)

PERFORMANCE

A.

Hang Power Snatch

3 x 3, all heavy

B.

75 Double Unders
15  Power Snatch 45/30kg
50 Double Unders
10  Power Snatch 45/30kg
25 Double Unders
5  Power Snatch 45/30kg

FITNESS

MondayHang Power Snatch 5 x 3200m run
20 DB Snatch
200m run
15 DB Snatch (increase weight)
200m run
10 DB Snatch (increase weight)
TuesdayPushpress 3 x5
Pullup 3 x 1-25 Manmakers
10 DB Front Squats
AMRAP in 3mins
Rest 2mins
3 sets
WednesdayBack Squat 3 x 830 Russian Swings
6 TGU
3 Rounds NFT
ThursdayHang Power Clean + Front Squat 5 x 3In teams of three;
200m Row
10 DB Power Clean and Jerk
3 rounds EACH for total time.
- P1 starts on row, P2 starts row when P1 makes it to DBs, and P3 starts when P2 makes it to DBs. Rest when possible.
FridayPress 3 x 5
Pullup 3 x 5Nancy scaling options
- scale OHS to front Squat
- scale reps to 10
- scale runs to 200m
- scale rounds to 3-4

PERFORMANCE

MondayHang Power Snatch 3 x 375 Double Unders
15  Power Snatch 45/30kg
50 Double Unders
10  Power Snatch 45/30kg
25 Double Unders
5  Power Snatch 45/30kg
TuesdayPushpress 3 x5
Pullup 3 x 1-25 C2B
10 HR Push ups
10 Pistols
AMRAP in 3mins
Rest 2mins
3 sets
WednesdayBack Squat
5 x 630 Russian Swings 32/24kg
6 TGU
3 Rounds NFT
ThursdayClean 5 x 1.1.1In teams of three;
200m Row
10 DB Power Clean and Jerk
3 rounds EACH for total time.
- P1 starts on row, P2 starts row when P1 makes it to DBs, and P3 starts when P2 makes it to DBs. Rest when possible.
FridayPress 3 x 5
Pullup 3 x 5Girl Friday - Nancy
400m Run
15 OH Squats 42.5/30kg
5 rounds
Saturday10 Push Press, 45/30kg
10 Pullup
AMRAP in 4mins
Rest 4 minutes, then,10 HSPU
15 KB Swing
20 Double Unders
AMRAP in 6mins
Rest 6 minutes, then,200m Run
20 Pushups
20 Situps
AMRAP in 8mins
Sunday4 min on, 2 min off x3, rest 3 min, then repeat!1. 100m run +10x Wall ball2. 100m row + 10x Push Ups

3. 100x Jump Rope Passes + 10x KB Swings

 

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