The week ahead Monday 9th April

Training for the week ahead Monday April 9th:

 

Monday:

Strength: Clean & Jerk 10x2 reps

Accessory:

Super Set:

Clean High Pull 3x3

(Kneeling) Squat Jumps 3x3

 

Conditioning:

Partner Workout:

30 Clean & Jerks (Grace) 60/40kg

40 Burpees Over The Bar

50 Cal Row/Bike

Share out reps as needed.

 

Tuesday:

Strength:

Back Squat: 4x3 reps

Accessory:

Super Set:

Calf Raises 3x10

Walking Lunges holding kettlebell overhead 3x10 reps each leg

 

Conditioning:

10 min AMRAP

30 Double Unders/Skips

10 Toes To Bar

10 Thrusters 42.5/30kg

 

Wednesday:

Strength:

Bench Press 4x3 reps

Accessory:

Super Set:

Ring Rows (Feet Elevated) 3x10

Bicep Curls 3x10

 

Conditioning:

3 Rounds of:

Intervals:

1 min on/off:

Wall Balls

Dumbell Snatch

Pull Ups

 

 

Thursday:

Strength: Thrusters 10x2 reps

Accessory:

Super Set:

Box Jumps 3x10

Handstand Push Ups/Push Ups 3x10

 

Conditioning:

15 min AMRAP

8 Dumbell Clean & Jerks (Alternating Arms)

10 Toes To Bar/Knee raises

12 Cal Row/Bike

 

 

Friday:

‘Reverse Chipper’

25 Burpee Box Jump Overs

20 Pull Ups (Chest To Bar)

15 Power Snatch/Clean 50/30kg

10 Push Ups (hspu)

5 Rope Climbs

10 Push Ups (hspu)

15 Power Snatch/Clean 50/30kg

20 Pull Ups (Chest To Bar)

25 Burpee Box Jump Overs

 

 AB'S BLAST:

3 Rounds of:

Hollow Hold/Rock

Side Plank

Med Ball Sit Up

 

 

 

Saturday:

Strength:

Snatch 10x2

Accessory:

Overhead/Front Squat 4x3 reps

 

Conditioning:

3 Rounds of:

Sprint Workouts:

250m Row

10 Power Snatch

10 Burpees Over The Bar

Rest 3 mins between each set.

 

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