The week ahead Nov 20th

Training for the week ahead Monday Nov 20th

Monday:

Strength:

Clean 10x2

 

Conditioning:

50 Double Unders/100 skips

40 Sit Ups

30 Overhead Dumbell Lunges (Left)

20 Pull Ups

10 Cleans 80/50kg

20 Pull Ups

30 Overhead Dumbell Lunges (Right)

40 Sit Ups

50 Double Unders /100 Skips

 

Tuesday:

Strength:

Back Squat 3x10

Accessory:

Bulgarian Split Squat 3x10

 

Conditioning:

5 Rounds of:

3 mins on/1 min off:

3 Thrusters 40/30kg

6 Burpees

9 Box Jumps

 

 

Wednesday:

20 min AMRAP

12 Cals Row/Bike

12 Power Snatch 40/30kg

12 Toes To Bar

 

AB’S BLAST

 

Thursday:

Strength:

Bench Press 3x10

Accessory:

Single Arm Row & Dips 3x10

Conditioning:

7 min AMRAP

10 Dumbell Snatch 25/15kg

10 Push Ups/HSPU

3 mins rest

7 min AMRAP

10 Wall Balls

10 Pull Ups

 

Friday:

Strength:

Deadlift 3x10

Accessory:

Weighted Step Ups 3x10

Conditioning:

2 Rounds of:

1 min on/off:

Clean & Jerk 60/40kg

Burpee Box Jumps

Rope Climbs

Overhead Squat/Front Squat

 

 

 

 

Saturday:

Partner Workout

‘Frantasyland’

21-15-9

Thrusters 42.5/30kg & Pull Ups

15-12-9

Thrusters 50/35kg & Chest To Bar Pull Ups

12-9-6

Thrusters 60/40kg & Bar Muscle Ups

 

Finisher?

Friends of