Tuesday April 3rd

Tuesday April 3rd

 

April Strength Programming:

April strength programming will be 4x3 reps of the back squat, front or overhead squat & bench press with 3 mins rest between sets and there will also be every min on the min with thrusters, cleans and snatches. The accessory will have two movements to be performed together in a super set, for example: perform 10 ring rows then 10 bicep curls x 3 sets. 

 

Strength:

Back Squat 4x3 reps

Accessory:

Super Set:

Calf Raises 3x10 (Stand on the edge of 2x 10kg plates – Use moderate weight)

Lunges 3x10 each leg (Holding a kettlebell in one arm)

 

 

Partner Workout:

14 min AMRAP

3 Deadlifts 100/70kg

10 Toes To Bar/Knee Raises each

10 Wall Balls each 30/20lb’s

 

Wednesday:

Strength:

Bench Press 4x3 reps

Accessory:

Super Set:

Ring Rows 3x10 (Feet Elevated)

Dumbell Bicep Curls 3x10 reps

 

Conditioning:

21/15/9

Cal Bike/Row

Power Cleans 60/40kg

Burpees Over The Bar

 

 

Thursday:

Strength:

Thrusters 10x2 reps Use Barbell Or Dumbells)

Accessory:

Super Set:

Box Jumps 3x10 reps

Handstand Push Ups/Push Ups 3x10 reps

 

Conditioning:

12 min AMRAP

15 Kettlebell Swings 32/24kg Overhead

20 Pistols/Air Squats

25 Double Unders/Skips

 

Friday:

Reverse Chipper:

500m Row

40 Dumbell Snatch 22.5/15kg (Alternating arms)

30 Box Jumps

20 Toes To Bar/Knee Raises

10 Bar Muscle Ups/Pull Ups

20 Toes to bar/Knee Raises

30 Box Jumps

40 Dumbell Snatch (Alternating Arms)

500m Row

 

 

AB’S BLAST:

3 Rounds of:

40 on/20 off:

 

Med Ball Sit Up

Knees To Elbows (on floor)

Russian Twist

 

 

Saturday:

Hang Snatch & Snatch 10x2

 

Accessory:

Overhead Squat Or Front Squat 3x3 reps

 

Conditioning:

‘Elizabeth’

21-15-9

Squat Cleans 60/40kg

Ring Dips

 

 

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