Training for the week ahead May 14th

Training for next week May 14th:

 

Monday:

Strength:

Clean & Jerks 4x6 reps

Accessory:

Squat Jumps 3x6 reps

Push Ups (HSPU) 3x12

Conditioning:

Partner Workout:

3 Rounds of:

30 Wall Balls Each

20 Burpees Over The Bar Each

10 Power Cleans each 60/40kg

 

Tuesday:

Strength:

Back Squat 4x6 reps

Accessory:

Reverse Lunges 3x10 each leg

Calf Raises 3x15

Conditioning:

3-6-9-12-15

Dumbell Snatch each arm 30/17.5kg

Toes To Bar

Cal Row/Bike

 

 

Wednesday:

Strength:

Bench Press 4x6 reps

Accessory:

Strict Chin Ups 3x12

Dips 3x12

Conditioning:

‘Helen’

3 Rounds of:

400m Run

21 Kettlebell Swings 24/16kg

12 Pull Ups

 

Thursday:

Strength:

Thrusters 4x6 reps

Accessory:

Broad Jumps 3x6

Barbell Shoulder Press 3x12 reps

Conditioning:

50/40/30/20/10

Double Unders/Skips

Sit Ups

Walking Lunges

 

Friday:

Strength:

Deadlift 4x6 reps

Accessory:

Ring Rows 3x12

L-Sit Hold On Bar/Rings 3 x 30 seconds

Conditioning:

‘Chipper’

2km Row

50 Pistols/Air Squats

30 Hang Power Cleans 80/50kg

 

 

 

 

Saturday:

Strength:

Snatch 4x6 reps

Accessory:

Snatch Push Press Or Snatch Balance 3x3 reps

Conditioning:

Partner Workouts:

Partner Isabel (30 Snatch)

Partner Grace (30 Clean & Jerks)

Rest 5 mins:

Partner Fran (21/15/9 Thusters & Pull Ups)

Partner 2km Row

 

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