Training the week ahead Jan 22:

Training for the week ahead January 22nd (The last week of training in Jan already!)

 

Monday:

Strength:

Back Squat 4 x 8 reps

Accessory:

Lunge or reverse lunge 4 x 8 each leg

Conditioning:

Partner 20 min AMRAP

3 Deadlift each

6 Burpees Over The Bar each

9 Toes To bar/Knee Raises each

12 Cal Row/Bike each

 

Tuesday:

Strength:

Bench Press 4 x 8 reps

Accessory: Dips/Ring Dips 4 x 8 reps

Conditioning:

21-15-9

Power Cleans 60/40kg

Push Ups/HSPU

Pull Ups (Chest To Bar)

 

Wednesday:

25 min AMRAP

1 Rope Climb

30 Double Unders

6 Burpees

9 Dumbell Snatch each arm 22.5/15kg

12 Cal Bike/Row

15 Air Squats

 

Thursday:

Strength:

Front Or Overhead Squat 4 x 8 reps

Accessory:

Snatch Push Press (Bar Behind Head)

Conditioning:

Partner Workout:

4 Rounds of:

4 mins on/1 min off:

5 Thrusters each 42.5/30kg

7 Burpees Over The Bar each

9 Sit Ups each

 

Friday:

Strength:

Clean 10x2 EMOTM

Accessory:

Clean Hang High Pull

Conditioning:

12-9-6-3

Clean & Jerks 60/40kg

Pull Ups & Dips Or Bar Muscle Ups

50 Double Unders/Skips each round.

 

Saturday:

Conditioning:

Fight Gone Bad:

3 Rounds of:

1 min of each:

Wall Balls

Box Jumps

Sumo Deadlift High Pull with Kettlebell 24/16kg

Push Press 35/25kg

Cal Row

1 min rest between rounds.

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