Welcome to the Limitless Athlete Programme! The programme will be updated weekly on either Saturday night or Sunday. If you have any concerns or queries about the programme, please don’t hesitate to contact us. If the prescribed weight is to heavy or it is to hard to maintain through the workout then scale it back a bit. There is no shame in that. You will still get just as much out of it as an RX athlete.  Rest between sets is essential as your muscles need to recover properly so it is ready for the next set. If you don’t wait long enough then the muscles will be too fatigued to get the most out of the next set! Follow the percentages as closely as you can, if you are failing the reps then drop the weight. Don’t let your ego get in the way off performing correct technique.
A)   Strength
Box Back squat
Every 2 mins x 5
6 back squats increasing. Pause on box for 1 sec ea rep
Heavier than last week
B)   Goblet Squat
3 x 20
Heavy DB or KB nice and controlled movement, looking for good depth.
C)   Met-con
50,40,30,20,10
Double Unders
Deadlift 115/95
Ab mat sit ups
Alternating DB hang snatch 50/35
D)   Engine work
60 seconds on 30 seconds off 5 rounds
Cal Row
A)   Power Clean
Every 2 mins for 12 mins (6 rounds)
3 Power Cleans @80% of last weeks 1RM
B)   Push Jerk
10,8,6,4,2
Rest 3 mins after ea set
Increase weight ea set. All sets to be unbroken
C)   Met-con
AMRAP 7
6 Double DB box step overs 50/35
8 Pull ups
10 HSPU
Rest 4 mins
AMRAP 7
6 burpee box jump overs
8 TTB
10m Handstand Walk
A)   Strength Super Set
5 x 4 Barbell bent over row
5 x 8 Ring rows
B)   Met-con:
27,21,15,9
Deadlift 225/155
Strict HSPU
C)   Extras
For Time:
2.4km run
Rest 5 min
1.6km run
D)   Stretching/ROMWOD
30 mins of stretching/ROMWOD
A)   Snatch
Every 2 mins for 12 mins (6 rounds)
3 Power snatches @60-70% of last weeks 1RM
B)   Snatch pull complex
5 sets:
1 pausing snatch pull (1 sec at knee)
2 snatch pulls
C)   Met-con
For Time:
42 pull ups
21 power snatches
30 CTB pull ups
15 overhead squats
18 bar muscle ups
9 squat snatches
D)   Midline Work
20 seconds on 10 seconds off for 4 mins:
Ab mat sit ups
A)   Bench Press
5 x 10
5 sec lower each rep
 
B)   Pull Up
5 x 5 weighted pull ups
 
C)   Met-con
AMRAP 15:
15 box jumps
12 shoulder to overhead 115/95
9 TTB
 
D)   Engine Work
20 mins rowing
Try keep pace under 1:50/2:00 per 500m
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