Training for the week starting Monday June 23rd

Training for the week starting Monday June 25th:

 

Monday:

Strength:

Snatch 10x2

Accessory:

(Snatch)Push Press 3x3

Broad Jumps 3x3

Partner Workout:

20 min AMRAP

5 Clean & Jerks 70/40kg Each

10 Toes To Bar/Knee Raises Each

150m Run Together

 

Tuesday:

Strength:

Front Squat 5x5

Accessory:

Bulgarian Split Squats 3x 8 each leg

 

Conditioning:

20 Pistols/Air Squats

20 Burpees

20 Pistols/Air Squats

20 Pull Ups

20 Pistols/Air Squats

20 Cal Bike/Row

20 Pistols/Air Squats

20 Deadlifts 100/70kg

20 Pistols/Air Squats

20 Toes To Bar/Knee Raises

 

Wednesday:

30 min AMRAP

Conditioning:

400m Run

50 Double Unders

50 Dumbell Snatches 22.5/15kg

500m Row

 

AB’S BLAST:

30 on/20 off:

3 Rounds of:

Hollow Hold

Plank

Med Ball Sit Ups

 

Thursday:

Bench Press 5x5

Accessory:

Chin Ups 3x10

Dips 3x10

Conditioning:

21/15/9

400m Run

Power Cleans 70/40kg

Push Ups/HSPU

 

 

Friday:

Overhead Squat 5x5

Accessory:

Overhead Lunges 3x 8 each leg

Conditioning:

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

Thrusters 45/30kg

Bar Muscle Ups/Pull Ups

 

Saturday:

Jenkins:

  • AMRAP (with a Partner) in 40 minutes
  • 50 Burpees
  • 400 meter Run
  • 50 Kettlebell Swings (24/16 kg)
  • 400 meter Run
  • 50 Pull-Ups
  • 400 meter Run
  • 50 Push-Ups
  • 400 meter Run
  • Split work between partners as needed. Run together.

 

 

 

 

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