Training the week starting June 18th

Monday:

Strength:

Snatch 10x2

Accessory:

Snatch Hang High Pull 3x3

Broad Jumps 3x3 (Max Effort)

Partner Workout:

20 min AMRAP

150m Run Together

10 Partner Wall Balls

5 Power Snatch each 50/30kg

5 Burpees Over The Bar each

 

 

Tuesday:

Strength:

Front Squat 5x5

Accessory:

Pistols 3x10 each leg

Barbell Good Mornings 3x10

Conditioning:

12 min AMRAP

1 Thruster 45/30kg

1 Pull Up/Muscle Up

(Add 1 rep each round)

5 Burpee Box Jumps  each round (Stays the same)

 

Wednesday:

Conditioning:

‘White’

  • 5 Rounds For Time
  • 3 Rope Climbs (15 ft)
  • 10 Toes-to-Bars
  • 21 Overhead Walking Lunges (45/35 lb plate)
  • 400 meter Run

 

 

Thursday:

Bench Press 5x5

Accessory:

Chin Ups 3x10

Dips 3x10

Conditioning:

'Running Diane'

21/15/9

Deadlift 100/70kg

Push Ups/HSPU

400m Run

 

Friday:

Overhead Squat 5x5

Accessory:

Snatch Push Press 3x3

Conditioning:

12/9/6/3

Cleans & Jerks 60/40kg

Box Jumps 30’’/24’’

Toes To Bar/Knee Raises

 

Saturday:

‘Lumberjack 20’

  • For Time
  • 20 Deadlifts (275/185 lb)
  • 400 meter Run
  • 20 Kettlebell Swings (2/1.5 pood)
  • 400 meter Run
  • 20 Overhead Squats (115/75 lb)
  • 400 meter Run
  • 20 Burpees
  • 400 meter Run
  • 20 Chest-to-Bar Pull-Ups
  • 400 meter Run
  • 20 Box Jumps (24/20 in)
  • 400 meter Run
  • 20 Dumbbell Squat Cleans (45/35 lb)
  • 400 meter Run

 

 

Friends of