Training for the week ahead Feb 12th

Training for the week ahead Monday Feb 12th.

Pic: Donny and Mary Carey after running the Dungarvan 10 mile last Sunday. Congrats!

Strength reps are going to be 4x6 reps for the next 4-6 weeks. Increase the weight you lift you the back squat, overhead squat,bench press and accessory lifts. There will also be some heavy single reps in the clean on Fridays. Go as heavy as possible provided your technique is correct and safe.

Monday:
Strength:
Back Squat 4x6 reps
Accessory:
Reverse Lunge 4x6 reps each leg

Conditioning:
Partner 20 min AMRAP
6 Deadlifts 100/70kg each
12 Cal Bike/Row each
18 Wall Balls each

Tuesday:
Strength:
Bench Press 4x6 reps
Accessory:
Rope Climb x 5

Conditioning:
16 min AMRAP
12 Push Ups/HSPU
12 Dumbell Snatch each arm 22.5/15kg
12 Box Jumps
12 Bar Muscle Ups/Pull Ups

Wednesday:
'Super Romantic Valentines Day workout':
30 min AMRAP
14 Clean & Jerks 60/40kg
14 Cal Bike/Row
14 Toes To Bar/Knee Raises
14 Burpees

AB'S BLAST

Thursday:
Strength:
Overhead Squat 4x6 reps
Accessory:
Snatch Push Press 4x6 reps

Conditioning:
16 min AMRAP 
Partner Workout:
3 Burpee Pull Ups Or Burpee Ring Muscle Ups each
6 Dumbell Snatch each arm 25/17.5kg
9 Box Jump Overs each.

Friday:
Clean 5x2 reps & 5x1 rep (Heavy as possibe)
Accessory:
Clean High Pull from floor 3x2

Conditioning:
15-12-9-6-3
Thrusters 42.5/30kg
Pull Ups (Chest To Bar)

Saturday:
Snatch 10x 2 reps

Conditioning:
'Air Force'

Partner Finisher
5x10 Bar Facing Burpes each.

 

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