April 23rd
- Details
- Created on Friday, 20 April 2018 11:04
Training for the week ahead:
There’s a few workouts with 150m or 200m runs programmed this week. If it’s wet please sub in rowing or the bike.
Monday April 23rd:
Strength:
Clean & Jerk 10x2
Accessory:
Super Set:
Squat Jumps (Kneeling) 3x5 jumps
Push Ups (hspu) 3x10
Conditioning:
Min 1: Squat Cleans x3
Min 2: Burpees Over The Bar x 10
Min 3: Skips/Double Unders x 50
Min 4: Pull Ups/Ring Muscle Ups x 5
Min 5: Knee Raises/Toes To bar x 12
Tuesday:
Strength:
Back Squat 4x3
Accessory:
Super Set:
Calf raises 3x10
Overhead/Shoulder Dumbell Lunges 3x 10 each leg
Conditioning:
10 min AMRAP
10 Hang Power Cleans 80/50kg
20 Pistols/Air Squats
30 Double Unders/Skips
Wednesday:
Strength:
Bench Press 4x3
Accessory:
Super Set:
Feet Elevated Ring Rows 3x10
Bicep Curls 3x10
Conditioning:
Partner Workout:
16 min AMRAP
3 Power Cleans each
3 Push Press/Jerks each
150m Run each Or 10 Cal Row/Bike
Thursday:
Strength:
Thruster 10x2
Accessory:
Super Set:
Max Height Wall Ball Throw 3x10 30/20lb’s
Barbell Row Or Plyometric Pull Ups 3x10
Conditioning:
(10 min AMRAP)
21/15/9
Cal Row/Bike
Dumbell Snatch each arm 22.5/30kg
Box Jumps/Step Ups
Friday:
Conditioning:
‘Reverse Chipper’
50 Wall Balls
40 Kettlebell Swings Overhead 24/16kg
30 Toes To Bar
200m Run
10 Clean & Jerks 70/50kg
5 Peg Board/Rope Climbs
10 Power Snatch 70/50kg
200m Run
30 Pull Ups
40 Dumbell Snatch (20 each arm – alternating)
50 Burpees
AB’S BLAST:
40 on/20 off:
Knees To Elbows (On floor)
Plate Sit Ups
Hollow Hold
Saturday:
Strength:
Snatch 10x2
Accessory:
Overhead/Front Squat 3x3
Conditioning:
5 Rounds of:
5 Bench Press (Bodyweight)
5 Squat Cleans (Bodyweight)
Finisher:
5 min AMRAP:
Partner Max Reps Burpees Over The Bar