Training for the week ahead starting Monday April 30th

Training for the week ahead Monday April 30th:

 

Monday:

Strength:

Clean & Jerk 10x2

Accessory:

Super Set: Squat Jumps 3x5

Push Ups (hspu) 3x10

 

Conditioning:

14 min AMRAP

Partner Workout:

5 Front Or Overhead Squats each 42.5/30kg

7 Burpees Over The Bar each

9 Pull Ups each

 

Tuesday:

Strength:

Back Squat 4x3

Accessory:

Super Set:

Calf Raises 3x 12

Reverse Lunges with barbell on back 3x 10 each leg

 

Conditioning:

9 min AMRAP

30 Double Unders

7 Thrusters 42.5/30kg

 

 

Wednesday:

Strength:

Bench Press 4x3

Accessory:

Super Set:

Ring Row (Feet Elevated) 3x10

Bicep Curls 3x10

 

Conditioning:

10 Rounds of:

4 Push Press 60/40kg

8 Toes To Bar

12 Cal Bike/Row

 

Thursday:

Strength:

Thruster 10x2

Accessory:

Super Set:

Broad Jumps 3x5

Rope Climb 3x2

 

Conditioning:

15/12/9/6/3

Box Jumps/Step Ups

Wall Balls

Dumbell Snatch each arm 25/17.5kg

 

 

Friday:

‘Reverse Chipper’

Conditioning:

100 Skips/Double Unders

75 Sit Ups

50 Cal Row/Bike

25 Clean & Jerks 60kg

50 Cal Row/Bike

75 Push Ups (Hands release from floor)

100 Skips/Double Unders

 

Saturday:

Strength:

Snatch 5x2 & 5x1

Accessory:

Overhead Squat 3x2

 

Conditioning:

Sprint Wods:

Start on min 0,6 and 12.

A:

15 Power Snatch 50/30kg

400m Run

B:

30 Pull Ups (Chest To Bar)

50 Wall Balls

C:

30 Burpees

500m Row

 

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