Training the week starting Jan 15th

Training for the week starting Monday Jan 15th (Half way through January already!!!)

 

Monday:

Strength:

Back Squat 4x8 reps

Accessory: Weighted Step Ups 4x8 each leg

Conditioning:

Partner Workout

 

Tuesday:

Strength:

Bench Press 4x8

Accessory: Strict Pull Ups

Conditioning:

21/15/9

Pistols each leg

Burpees Over The Bar

Push Press 60/40kg

 

Wednesday:

Conditioning:

25 min AMRAP

1 Clean & Jerk 70/50kg (Add 1 rep each round)

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

9 Push Ups/HSPU

11 Cal Bike/Row

13 Toes To Bar/Knee Raises

 

AB’S BLAST

 

Thursday:

Strength:

Front Or Overhead Squat 4x8 reps

Accessory:

Snatch Push Press (Bar behind the head) 4x8 reps

 

Conditioning:

Partner Workout

4 Rounds of:

4 mins on/1 min off:

10 Wall Balls each

10 Dumbell Snatch each (Go heavy! – Alternate arms)

10 Box Jumps each

 

Strength:

Clean 10x2

Accessory:

Hang High Pull 3x3

Conditioning:

12 min AMRAP

1 Thruster 42.5kg/30kg

1 Burpee Over The Bar

Add 1 rep each round

 

Saturday:

Conditioning:

3 rounds of:

90 secs of each/ 1 min rest between each movement.

Cal Row

Shuttle run in gym

Cal Bike

Skipping/Double Unders

 

 

 

 

 

Friends of