Training the week starting Monday June 11th

Training for the week starting Monday June 11th

 

Monday:

Strength:

Snatch 10x2

Accessory:

Squat Jumps 3x10

Snatch Hang High Pulls 3x3

 

Conditioning:

Partner 20 min AMRAP

150m Run Together

8 Burpees Over The Bar each

8 Power Snatch each 50/30kg

 

Tuesday:

Front Squat 5x5 (Add 2.5-5kg’s to last weeks weight)

Accessory:

Pistols 3x10 each leg

Barbell Good Mornings 3x10

 

 

Conditioning:

15 min AMRAP

Ladder:

1 Thruster 45/30kg

1 Pull Up Or Ring Muscle Up

25 Double Unders each round

Add one rep each round.

 

Wednesday:

‘Whitten’

5 Rounds of:

22 Kettlebell Swings 24/16kg

22 Box Jumps 24’’/20’’

400m Run

22 Burpees

22 Wall Balls

 

Thursday:

Bench Press 5x5

Accessory:

Dumbell Single Arm Row 3x10

Rips/Ring Dips 3x10

 

Conditioning:

Tabata:

Dumbell Snatch 22.5/15kg

Burpees

Toes To Bar/Knee Raises

Row/Bike

 

Friday:

Overhead Squat 5x5

 

Conditioning:

‘3 Wise Men’

4 min AMRAP

5 Hang Squat Snatch 60/40kg

10 Bar Facing Burpees

Rest 2 mins

4 mins AMRAP

10 Power Cleans 60/40kg

20 Pull Ups

Rest 2 mins

4 min AMRAP

15 Box Jump Overs

30 Wall Balls

 

Saturday:

‘Randy’

75 Power Snatches for time 35/25kg

(No dropping empty bars or bars with 1.25/2.5 or 5kg plates please!!!)

5 mins rest then:

In a team of 4 complete:

Trevor:

300 Pull Ups

400 Push Ups

500 Sit Ups

600 Squats

(2 people can work at the same time)

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