Training for the week starting Monday March 12th

Training for the week starting Monday March 12th

 

Monday:

Strength:

Back Squat 4x5 reps

Accessory:

Reverse Lunge 4x5 reps

 

Conditioning:

14 min AMRAP

100 Skips/Double Unders

20 Overhead/Front Squats

100 Skips/DU

12 Pull Ups/Ring Muscle Ups

100 Skips/DU

20 Dumbell Snatch

100 Skips/DU

12 Pull Ups/Bar Muscle Ups

 

Tuesday:

Bench Press 4x5 reps

Accessory:

Barbell Row 4x5 Reps

Conditioning:

Partner 16 min AMRAP

 4 Push Press each

 7 Burpees Over The Bar each

10 Cal Bike/Row each

 

Wednesday:

Strength: Weighted Pull Ups/Kipping Practise 4x5 reps

Accessory:

Push Ups/HSPU 4x5 rep

Conditioning:

‘Random’

A workout will be drawn from the ‘Lucky Bag’ before each class.

 

Thursday:

Strength:

Front Or Overhead Squat 4x5 reps

Accessory:

Push Press Or Snatch Push press 4x5 reps

 

Conditioning:

7 min AMRAP

15 Wall Balls

10 Power Snatch/Clean 40/30kg

 

Friday:

EMOTM

Clean & Jerk 10x2 reps

 

Accessory:

Plyometrics

Broad Jumps 3x3

(Kneeling) Squat Jumps 3x3

 

‘Chipper Friday’

(25 min time cap)

100 Skips

900m Row

80 Sit Ups

70 Kettlebell Swings (Shoulder Height)

60 Walking Lunge Steps

50 Push Ups

400m Run

30 Pull Ups

20 Burpees

10 Clean & Jerks

 

Saturday:

EMOTM

Snatch 10x2

 

Conditioning:

‘Air Force’

 

 

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