Training the week ahead Monday Feb 5th
- Details
- Created on Friday, 02 February 2018 09:55
Training for the week starting Monday Feb 5th
Monday:
Strength:
Back Squat 4x8 reps
Accessory:
Lunge Or Reverse Lunge 4x8
Conditioning:
Partner Workout
20 min AMRAP
5 Deadlifts 100/70kg
10 Cal Row/Bike
15 Wall Balls
Tuesday:
Strength:
Bench Press 4x8 reps
Accessory:
Rope Climb x 4
Conditioning:
14 min AMRAP
20 Air Squats Or Pistols
20 Dumbell Snatch each arm 22.5/15kg
40 Double Unders/Skips
Wednesday:
Conditioning:
20 min AMRAP
20 Lunges holding dumbbell on shoulder or overhead 22.5/15kg
10 Burpees Jumping Over The Dumbell
10 Pull Ups Or Bar Muscle Ups
20 Cal Row/Bike
AB’s BLAST:
3 Rounds of:
40 seconds on/20 off:
Hollow Hold/ Rock
Med Ball Sit Ups
Toes To Bar/Knee Raises
Thursday:
Strength:
Overhead Squat Or Front Squat 4x8 reps
Accessory:
Snatch Push Press 4x8
Conditioning:
12 min AMRAP:
21/15/9
Thrusters 42.5/30kg
Burpees Over The Bar
Cal Row/Bike
(If you finish the 9’s start the 21’s again)
Friday:
Strength:
Clean 10x2
Accessory:
Clean High Pull from floor 3x3
Conditioning:
60 Cal Row/Bike
50 Wall Balls
40 Box Jumps
30 Power Cleans
20 Toes To Bar
10 Pull Ups Or Ring Muscle Ups
Saturday:
Conditioning:
21/15/9
Overhead Or Front Squats 50/30kg
Pull Ups (Chest To Bar)
Burpee Box Jump Overs
AB’S BLAST
3 Rounds of:
40 seconds on/20 off:
Hollow Hold/ Rock
Plank (Weighted)
Toes To Bar/Knee Raises