Training Jan 8th

New Year workouts will involve plenty of stretching during warm ups and technique practise during the month of January. You are never too experienced to go back to basics and relearn a movement.

 

Training for the week ahead:

Monday Jan 8th

Strength:

Back Squat 4x8 reps

Accessory:

Bulgarian Split Squats 4x8 reps

Conditioning:

Partner workout

16 min AMRAP

4 Deadlifts 100/70kg

8 Burpees Over Bar

12 Cal Row/Bike

 

Tuesday:

Strength:

Bench Press 4x8 reps

Accessory:

Strict Chin Ups 4x8 reps

Conditioning:

21/15/9

Dumbell Snatch each arm 22.5/15kg

Toes To Bar

Push Ups (HSPU)

 

Wednesday:

Conditioning:

25 min AMRAP

1 Thruster 42.5/30kg (Add 1 rep each round)

10 Skips/Double Unders (Add 10 reps each round)

1 round of ‘Cindy’

5 Pull Ups

10 Push Ups

15 Air Squats

AB’S BLAST

 

Thursday:

Strength:

Front Or Overhead Squat 4x8 reps

Accessory:

Lunge 4x16 steps

Conditioning:

Partner Workout

5 Rounds of 3 mins on/1 min off:

3 Power Cleans or Snatch each 60/40kg

6 Burpees Over Bar each

9 Sit Ups each

 

 

Friday:

Strength:

Clean 10x3 reps

Accessory:

Hang High Pull 3x3

Conditioning:

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

Kettlebell Swing Or Snatch

Pull Ups (Chest To Bar)

Cal Row/Bike

 

Saturday:

Conditioning:

Partner workout.

 

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