Jan 2nd 2018

Training for the week ahead:

Jan 2nd 2018

Tuesday:

Strength:

Back Squat 4x8 reps

Accessory:

Lunges 4x16 steps

 

Conditioning:

16 min Partner workout:

4 Power Cleans 60/40kg

8 Wall Balls

12 Cal Row/Bike

 

Wednesday:

22 min AMRAP

12 Toes To Bar/Knee Raises

12 Kettlebell Swings 24/16kg

12 Box Jumps 24’’/20’’

12 Burpees

12 Pull Ups

 

AB’S BLAST:

3 Rounds of:

30 on/30 off:

Sit Ups

Plank

Russian Twist

 

Thursday:

Strength:

Bench Press 4x8 reps

Accessory:

Single Arm Row 4x8 reps

 

Conditioning:

Partner Workout

5 rounds of: 3 mins on 1 min off:

3 Power cleans each 60/40kg

6 Push Ups each

9 Air Squats each

 

 

 

 

Friday:

Strength:

Clean 10x3 reps

Accessory:

Hang High Pull 3x3

 

Conditioning:

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

Overhead Or Front Squat 40/25kg

Burpees Over The Bar

Sit Ups

 

 

Saturday:

Partner Workout

 

Friends of