#PEMPELFORCE 2019/2020 

TRAINING WEEK 2-4


Monday, 22/7 

Lift: 

Strict Press

  • 8 - 6 - 4 - 6 - 8 Reps
  • 60 - 65 - 70 - 67.5 - 65 % 

Superset

  • 6-10 Strict Pullups / Heavy Ringrows

Advanced Superset

  • 3 Strict Pullups
  • 6 Kipping C2B
  • 9 Butterfly

WOD: 

AMRAP 12

  • 12 Push Jerks (@75% of 1RM Strict Press)
  • 24 Situps 
  • 36 Double Unders

GYMNASTICS

  • Focus: Dips & Progressions, Kipping Dips 

Tuesday, 23/7  

Acc.: 

EMOM x12

  • 30 Russian Twists
  • 20 Romanian DL (with KB or DB)
  • 30 Sec L-Sit
  • 10/10 Single Leg Glute Bridges 

WOD: 

For Time

  • 750 m Row
  • 50 Thruster (@ 45 / 32.5 kg)
  • 25 Overhead Squats (@ Thruster Weight) 

Foundation Weightlifting: 

  • Clean & Jerk

Endurance / Bodyweight:

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


Wednesday, 24/7   

Lift: 

Deadlift

  • 8 - 6 - 4 - 6 - 8 Reps 
  • 55 - 65 - 75 - 70 - 65%  

Superset

  • 5 x 10 Good Mornings

Advanced Superset

  • Good Mornings + 10 Cal Bike Sprint

WOD: 

4x AMRAP 4 (1 Min Rest)

  • 30 Burpees
  • AMRAP Alt DB C&J 

Advanced Weightlifting

  • Clean & Jerk

Thursday, 25/7

Tech.:

15 Min to find a Heavy 5-Rep T'n'G Power Clean 

WOD: 

2 RFT - Team of 2

  • 50 Power Cleans
  • 60 Front Squat 
  • 70 T2B

Endurance / Bodyweight: 

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


Friday, 26/7

Lift: 

E2MOM x 10

  • 20 OH Lunges (Dbl DB)
  • 10 Heavy & High Box Stepovers

WOD:

AMRAP 20

  • 10 Pullups / C2B / Muscle Ups
  • 20 BJO (Adv: High)
  • 30 Wallballs
  • 40 Pushups 

Saturday, 27/7

WOD: 

Team of 3 - AMRAP 30

  • A = Row for Max Cal
  • B = 3R for 6 Burpees on Plate, 6 Plate G20
  • C = Deep Squat Hold 

Competition Class

 A. TECHNIK / LIFT

SNATCH COMPLEX - BUILD A HEAVY COMPLEX OF THE DAY

E3MOM * 16

2 x 1 SNATCH HIGH PULL + 1 HANG POWER SNATCH + 1 SQUAT SNATCH

B. WOD - WITH A RUNNING CLOCK 

ON THE 00:00 

amrap 

  • 10 cal bike
  • 5 BAR MU / C2B / PULL UPS

ON THE 05:00

amrap

  • 10 cal row
  • 5 HSPU (strict or kipping)

ON THE 10:00

  • max reps Deadlifts (@50%)

until clock reaches 13:00


Sunday, 28/7

CLOSED!