Tuesday May 8th

Training for the Week & Month ahead:

 

Strength for May is aimed at developing Strength Endurance i.e the ability to lift heavy for multiple reps in the 5 -10 range.

 

Accessory will designed to avoid creating muscle imbalances and to develop strength and local muscular endurance and practise technique on certain movements such as pull ups push ups/hspu etc.

 

Conditioning will be ‘constantly varied’ as usual with a bit more running and outdoor wods using tyres, sleds etc.

 

Monday May 7th

GYM CLOSED BANK HOLIDAY MONDAY.

 

Tuesday:

Clean & Jerks 4x5 reps. 2 mins rest between sets.

(Try to use the same weight you’ve been using for 10x2)

 

Accessory:

Super Set:

Squat Jumps 3x5 reps

Kettlebell Swings 3x10 reps (Go as heavy as possible)

 

Partner Workout:

20 min AMRAP:

12 Cal Row each

3 Rope Climbs each

10 Box Jumps Overs each

12 Wall Balls each

12 Pull Ups each

 

 

Wednesday:

Bench Press 4x5 reps

Accessory:

Super Set:

Strict Chin Ups 3x10

Ring/Bar Dips 3x10

 

Conditioning:

15/12/9/6/3

Toes To Bar

Push Press 60/40kg

Run 150m each round

 

Thursday:

Back Squat 4x5 reps

Accessory:

Super Set:

Reverse Lunges 3x10 each leg

Calf Raises 3x15 reps

 

Conditioning:

10 min AMRAP

30 Double Unders

8 Thrusters 42.5/30kg

4 Pull Ups Or Muscle Ups

 

Friday:

Strength:

Deadlift 4x5 reps

 

10/9/8/7/6/5/4/3/2/1

Overhead or Front Squats 45/30kg

Burpees Over The Bar

 

AB’S BLAST:

50 Strict Knees To Elbows

50 Med Ball Or GHD Sit Ups

 

Saturday:

Power Snatch 10x2

 

Accessory:

Overhead Squat 5x1 rep

 

Conditioning:

‘Partner Sprint Workouts’

Workout 1:

1 x Sled Push each

1 x Sandbag Hill Sprint each

1 x Kettlebell Farmers Carry each 24/16kg’s

 

Workout 2:

2 Rope Climbs each

15 Burpee Med Ball Jerk Box Jump Overs each

3 Tyre Flips each

 

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