Time to refocus the efforts on the Athlete Programme after a few weeks of competition prep and the event itself. There are several qualifying processes going on at the moment (Battle of Beasts and Strength in Depth) plus Tribal Clash in a few weeks. Tuesday AM has been set aside to complete the qualifying workouts. You will have had Monday to get moving, but will still be fresh for the attempt. If it needs two attempts, Thu AM is best. I would prefer it if these did not take over your week’s training. Fun to try and interesting to see how your fitness is under the heat of competition, but not the primary goal of this programme. Primary goal is the Open 2015 with Battle of London as a major test event along the way.

This final accumulation phase (September and early Oct) will include two sessions per day for most days of the week. This is to incorporate more aerobic work plus the addition of some typical CrossFit type met cons getting more specific for the events we will face. Where possible please complete the sessions in the order stated. If two sessions per day isn’t possible, please select your weakness as a priority for completion. Don’t rush through workouts just to get them done. If you are unsure of what to prioritise, talk to me.

MONDAY
18/08/14

Session 1

2 minute row @ 85-95% effort
5 minute recovery in which complete on every minute 2x Turkish Get Up
2 minute row @ 85-95% effort
5 minute recovery in which complete on every minute 40m Waiter’s Carry
2 minute row @ 85-95% effort
5 minute recovery in which complete on every minute 20 sec L-Hang
2 minute row @ 85-95% effort

Rest 8 minutes then repeat

Session 2

Weightlifting

Snatch High Pull + Low Hang Snatch + 2x Overhead Squat
Take 5-7 sets to build to a max then two sets at 85%

Strength
Back Squat
Build to a 5 rep max  then 3 sets at 90%

Snatch Grip Romanian Deadlift
3 reps; 4 sets; 105-110% of snatch 1RM

KB Weighted Pistols; 5 reps each leg
KB Rack Walk Lunges; 5 reps each leg
3 sets

Engine
15 Burpees
10 Pull-ups
3 sets for time