#PEMPELFORCE 2019/2020 

TRAINING WEEK 1-12

FINAL TRAINING WEEK BEFORE NEXT WEEKS TESTS!

Please keep in mind that to perform really well in the tests it might make sense to slow down in training a bit towards the end of the week.

Talk to your coaches about proper scaling to maximize those numbers! 


Monday, 24/6 

Lift: 

Deadlift

  • 3 x 15 Reps @ 55% 
  • Adv.: 1 Sec pause at the knees on the way up

WOD:

AMRAP 10

  • 10 KB or DB Deadlifts
  • 10 Weighted Box Step Overs
  • 100 m Run

Tuesday, 25/6  

Skill: 

Pullup, Kipping Pullup, Progressions & Technique

WOD: 

E5MOM for 20 Minutes (4 Rounds)

  • 1000 / 800 m Row or 2 Mile Bike
  • As many Strict Pullups as possible in remaining time

Foundation Weightlifting: 

  • Clean & Jerk

Endurance:

Workouts with longer time domains, usually including plenty of Running, Rowing or Biking. No Barbells!


Wednesday, 26/6   

HOTTEST DAY OF THE YEAR! PREPARE ACCORDINGLY AND DRINK WATER ALL DAY!

High Intensity Training in hot temperatures can be really dangerous if you aren't properly hydrated!

On a normal day an average person should consume at least 2-3 liters of water, if you are physically active this can go up to 4-5 liters.

With temperatures all the way up to 37° next week, it will not hurt you to even break the 5 liter mark.

Not sure how much water you drink? Try measuring it for the next couple of days and try to hit the numbers above.

 

Acc.: 

5 RFQ

  • 30 Sec Flutter Kicks
  • 30 Sec Arch Flutter Kicks
  • 15 Sec Side Tuck Hold per Side
  • 30 Sec Glute Bridge Hold
  • 10 Barbell Rollouts
  • 10 Single Leg Barbell Deadlifts

WOD: 

"Cash Out"

  • 100 Cal on Row, Bike or Ski Erg
  • 200 Double Unders

Advanced Weightlifting

  • Clean & Jerk

Thursday, 27/6

OUTDOOR TRAINING! PLEASE COME PREPARED (RUNNING SHOES) AND BRING PLENTY OF WATER! 

WOD: 

  • E2MOM x 10 Minutes of Suicide Line Sprints (5/10/15/20m)
  • 5 x 50m Sled Sprint
  • 5 x 400 m Slow and 400 m Quick Jog to Sprint
  • And maybe some more surprises :)

 


Endurance: 

Workouts with longer time domains, usually including plenty of Running, Rowing or Biking. No Barbells!


Friday, 28/6

Lift: 

E2MOM x 12 Minutes

  • 5 Push Press into 5 Push Jerks 
  • compare to 3.6. 
  • try to go unbroken on all Sets

WOD: 

10 RFT

10-9-8-7-6-5-4-3-2-1

  • DB Ground to Overhead

1-2-3-4-5-6-7-8-9-10

  • DB Facing Burpee

Saturday, 29/6

TEAM WOD SATURDAY - TBA


Sunday, 30/6

OPEN GYM