Training for the week beginning Monday July 9th

Monday:

Strength:

Snatch 10x2

Accessory:

Snatch High Pull 3x3

 

Conditioning:

‘Partner Workout’

16 min AMRAP

3 Power Cleans each

6 Burpee Box Jumps each

9 Toes To Bar each

150m Run together

 

 

 

 

Tuesday:

Strength:

Front Squat 5x5

Accessory:

Bulgarian Split Squats 3x8

 

Conditioning:

(Recommended weight: Men use bodyweight/Women use .75 of bodyweight)

5 Rounds of:

5 Squat Cleans

5 Bench Presses

3 Rope Climbs

 

 

Wednesday:

Conditioning:

‘Marco’

  • 3 Rounds for Time
  • 21 Pull-Ups
  • 15 Handstand Push-Ups/Push Ups
  • 9 Thrusters (135/95 lb)

 

 

AB’S BLAST:

3 Rounds of:

30 on/20 off:

L-Sit Hold

Russian Twist

Weighted Sit Ups (Holding Plate)

 

 

 

Thursday:

Bench Press 5x5

Accessory:

Chin Ups 3x10

Dips 3x10

 

Conditioning:

Interval Training:

5 Rounds of:

In 3 mins:

Run 150m

8 Clean & Jerks 60/40kg

(Rest for remainder of the 3 mins)

 

 

Friday:

Overhead Squat 5x5

Accessory:

Overhead Lunges 3x 8 each leg

 

Conditioning:

‘Reverse Chipper’

30 Pistols

25 Burpees

20 Dumbell Snatch each arm 22.5/15kg

150m Run

10 Toes To Bar

5 Bar Muscle Ups/ Strict Chin Ups

10 Toes To Bar

150m Run

20 Dumbell Snatch each arm 22.5/15kg

25 Burpees

30 Pistols

 

 

Saturday

‘The Seven’

  • 7 Rounds For Time
  • 7 Handstand Push-Ups
  • 7 Thrusters (135/95 lb)
  • 7 Knees-to-Elbows
  • 7 Deadlifts (245/165 lb)
  • 7 Burpees
  • 7 Kettlebell Swings (2/1.5 pood)
  • 7 Pull-Ups

 

 

 

 

 

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