The week ahead Monday May 28th

Training for the week beginning Monday May 28th

 

Monday:

Strength:

Clean & Jerk 4x8

Accessory:

Super Set

Push Ups or HSPU 3x15

Squat Jumps 3x6


Conditioning:

Partner Workout:

15 min AMRAP

10 Burpees

10 Pull Ups

10 Power Cleans 60/40kg

30 Double Unders/Skips

Share reps as required.

 

Tuesday:

Strength:

Back Squat 4x8

Accessory:

Super Set

Overhead Walking Lunges 3x20 reps

Calf Raises 3x18 reps


Conditioning:

Regionals Event 6:

4 rope climbs or 20 Pull Ups
16 thrusters
3 rope climbs Or 15 Pull Ups
12 thrusters
2 rope climbs Or 10 Pull Ups
8 thrusters

M 155 lb. | F 105 lb.

 

 

Wednesday:

Strength & Conditioning:

Regionals Event 2:

Linda
10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlift, 295 / 220 lb.
Bench press, 195 / 135 lb.
Squat clean, 145 / 105 lb.

 

Thursday:

Strength:

Thruster 4x8

Accessory:

Broad Jumps 3x6

Ring Rows 3x12


Conditioning:

Interval Training

3 Rounds of

1 min On/Off:

Sit Ups

Kettlebell Swings Overhead 24/16kg

Burpee Box Jump Overs/Step Ups

 

 

Friday:

Strength:

Deadlift 4x8


Conditioning:

Chipper Friday

‘The Filthy 50’

 

 

 

Strength:

Snatch 10x2

Accessory:
Conditioning:

‘Nicole’

20 min AMRAP

400m Run

As many pulls ups as possible in an unbroken set.

Score = total number of pull ups completed.

 

 

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