Training the week ahead Jan 22:
- Details
- Created on Friday, 19 January 2018 14:18
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.