Training for the week ahead Feb 19th

Open 2018.

 

The first Open workout is released on Feb 22nd. Members are welcome to do the Open workout anytime over the following Fri, Sat or Monday each week for the 5 weeks that the Open lasts.

There will be a workout of the day programmed each day just as normal for the duration of the open. Less than 1 in 4 members is actually doing the Open this year so I need to cater for those that simply want to do their normal workout also. Those that are competing in the Open will also be accommodated. I think this approach will work best at keeping all camps happy!

 

Workouts for the week ahead Monday Feb 19th

 

Monday:

Strength:

Back Squat 4x6 reps

Accessory:

Reverse Lunge 4x6 reps

 

Conditioning:

Partner Workout

18 min AMRAP

5 Clean & Jerks 70/50kg each

10 Pull Ups (Chest To Bar) each

15 Cal Bike/Row each

 

Tuesday:

Bench Press 4x6 reps

Accessory:

Rope Climb x 5 (Or Pull ups 4x6 reps)

 

Conditioning:

10 mins

50 Wall Balls

30 Toes To Bar Or Knee Raises

Remainder of 10 mins perform max Ring Muscle Ups or max Push Ups.

 

Wednesday:

‘Partner workout’

5 Rounds each of:

(Complete full round)

250m Row

10 Burpees Over The Bar

10 Thrusters 42.5/30kg

 

 

AB’S BLAST:

3 Rounds of:

40 on/20 off:

Med Ball Sit Ups

Hollow Hold

Russian Twist

 

Thursday:

Strength:

Overhead Squat 4x6 reps

Accessory:

Snatch Push Press 4x6 reps

 

Conditioning:

21-15-9

Squats holding dumbbell overhead or on shoulder 22.5/15kg

50 Double Unders/Skips each round

 

Friday:

Strength:

Clean 5x2 & 5x1

 

Conditioning:

‘Chipper’

50 Cal Row/Bike

40 Wall Balls

30 Burpee Box Jump Overs

20 Dumbell Snatch each arm 22.5/15kg

10 Push Ups/HSPU

 

Saturday:

Power Snatch 5x2 & 5x1

 

Plyometrics:

Broad Jumps 4x2

Squat Jumps 4x2

 

Conditioning:

‘Nancy’

5 Rounds of:

400m Run/Row

15 Overhead Squats/Front Squats 42.5/30kg

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