Training starting Monday Dec 4th

Details

Created on Thursday, 30 November 2017 13:10

Monday Dec 4^th

Strength:

Clean 10x2

Accessory:

High Pull 3x3

Conditioning:

Partner 20 min AMRAP

5 Clean & Jerks Each 60/40kg

10 Toes To Bar Each

15 Cal Row/Bike Each

Tuesday:

Strength:

Back Squat 3x10

Accessory:

Weighted Step Ups 3x10

Conditioning:

30/20/10

Pistols (Alternating legs)

Pull Ups

Dumbell Squat Cleans 25/15kg

Wednesday:

‘Championship Fight Gone Bad’

5 Rounds of:

1 min of each:

Box Jumps

Sumo Deadlift High Pull with kettlebells 24/16kg

Push Press 35/25kg

Wall Balls

Cal Row

1 min rest between rounds

Thursday:

Strength:

Bench press 3x10

Accessory:

Barbell Row 3x10

Dumbell Chest Press 3x10

Conditioning:

1 min on/off x 2 rounds:

Double Unders/Skipping

Dumbell Snatch 25/15kg

Burpees

Friday:

Strength:

Deadlift 3x10

Accessory:

(Kneeling) Squat Jumps 5x3

Weighted Lunges 3x10 each leg

Conditioning:

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

Power Cleans 60/40kg

Burpees Over The Bar

Saturday:

Partner WOD

Diane & Eva

Share reps as required