Training the week starting July 2nd.

Monday July 2nd

 

Monday:

Strength:

Snatch 10x2

Accessory:

Snatch Push Press 3x3

 

Conditioning:

‘Donny’

  • 21-15-9-9-15-21 Reps, For Time
  • Deadlifts (100/70kg)
  • Burpees

 

 

Tuesday:

Strength:

Front Squat 5x5

Accessory:

Bulgarian Split Squats

 

Conditioning:

Partner 16 min AMRAP

4 Burpee Box Jump Overs each

8  Dumbell Thrusters each 22.5/15kg

12 Cal Bike/Row

 

Wednesday:

Conditioning:

‘Hammer’

  • 5 Rounds For Time
  • 5 Power Cleans (135/95 lb)
  • 10 Front Squats (135/95 lb)
  • 5 Jerks (135/95 lb)
  • 20 Pull-Ups
  • 90 seconds Rest

 

AB’S BLAST:

3 Rounds of:

30on/20 off:

Side Plank

Med Ball Sit Ups

Strict Knee Raises/Strict Toes To Bar

 

 

 

Thursday:

Bench Press 5x5

Accessory:

Chin Ups 3x10

Dips 3x10

 

Conditioning:

Tabata: (8 consecutive rounds of the same movement)

Dumbell Snatch 22.5/15kg

Burpees

Wall balls

Bike/Row

 

Friday:

Overhead Squat 5x5

Accessory:

Overhead Lunges 3x 8 each leg

Conditioning:

‘Reverse Chipper’

50 Wall Balls

400m Run

30 Box Jumps/Step Ups

20 Burpees Over The Bar

10 Power Snatch 60/40kg

20 Burpees Over The Bar

30 Box Jumps/Step Ups

400m Run

50 Wall Balls

 

 

Saturday:

‘T.U.P’

  • 15-12-9-6-3 Reps For Time
  • Power Cleans (135/95 lb)
  • Pull-Ups
  • Front Squats (135/95 lb)
  • Pull-Ups

 

 

Have a look at the workout below. It’s a bit mad! Don’t worry, it’s not programmed for this week. Would anyone like to try it sometime?!

‘Glen’

  • For Time
  • 30 Clean-and-Jerks (135/95 lb)
  • 1 mile Run
  • 10 Rope Climb (15 ft)
  • 1 mile Run
  • 100 Burpees

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