Training for the week starting Monday March 5th

Training for this week

Monday March 5th

Strength:

Back Squat 4x6

Accessory:

Reverse Lunges 4x6

Conditioning:

12 min AMRAP

3 Deadlifts

6 Box Jumps

9 Cal Row/Bike

 

Tuesday:

Strength:

Bench Press 4x6

Accessory:

Dips 4x6

Conditioning:

21/15/9

Overhead Squats 42.5/30kg

Pull Ups (Chest To Bar)

 

Wednesday:

Strength:

Weighted Chin Ups 4x6

Accessory:

Push Ups Or HSPU 4x6

 

Conditioning:

15 min AMRAP

12 Thrusters 42.5/30kg

2 Rope Climbs (12 Pull Ups)

12 Toes To Bar

 

Thursday:

Strength:

Overhead Or Front Squats 4x6

Accessory:

Snatch Push Press 4x6

Conditioning:

3 Rounds of:

1 min Power Snatch 60/40kg

1 min Double Unders/Skipping

1 min Pistols/Air Squats

1 min rest

 

Friday:

‘Chipper Friday’

(To scale this workout perform half the reps)

50 Wall Balls

50 Double Unders

40 Box Jumps

40 Toes To Bar/Knee Raises

30 Burpee

30 Pull Ups (Chest To Bar)

20 Power Clean  60/40kg

20 Push Press/Jerk 60/40kg

10 Snatch 60/40kg

10 Muscle Ups/Dips

 

 

Saturday:

Strength:

Clean & Jerk 10x2

Accessory:

Plyometrics:

Broad Jump 3x3

Squat Jump (Kneeling) 3x3

 

Conditioning:

500m Row

40 Alternating Dumbell Snatch (20 each arm) 25/15kg

30 Wall Balls 30/20lb’s

200 Double Unders

10 Bar Muscle Ups/Dips

 

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