Training for the week starting Monday July 16th

Strength:

Snatch 10x2

High Pull 3x3

 

Conditioning:

‘Van Damme’

30 Snatches (135/95 lb)

  • 10 Muscle-Ups/Pull Ups
  • 30 Clean-and-Jerks (135/95 lb)
  • 10 Muscle-Ups/Pull Ups
  • 30 Thrusters (135/95 lb)
  • 10 Muscle-Ups/Pull Ups

 

Tuesday:

Strength:

Front Squat 5x5

Accessory:

Bulgarian Split Squat 3x8

 

Conditioning:

Interval Training:

4 Rounds of:

In 5 mins:

30/25 Cals

15 Wall Balls

 

7 Deadlifts 100/70kg

10 Burpees Over The Bar

 (Rest for remainder of 5 mins)

 

 

Wednesday:

20 min AMRAP

1 Clean & Jerk

1 Rounds of Cindy

5 Pull Ups

10 Push Ups

15 Air Squats

(Add 1 C&J each round)

 

AB’S BLAST:

3 Rounds of:

30 Seconds on/20 off:

Strict Knee Raises/ Toes To Bar

Mountain Climbers

Hollow Hold/Rock

 

Thursday:

Strength:

Bench Press 5x5

Chin Ups 3x5

Dips 3x5

Interval Training:

5 Rounds of:

In 2.5 mins:

150m Run

8 Power Snatch 60/40kg

(Rest for the remainder of the time)

 

 

Friday:

Strength:

Overhead Squat 5x5

Overhead Lunges 3x5 each leg

 

Conditioning:

3 Rounds of:

400m Run

21 Dumbell Thrusters 20/12.5kg

12 Pull Ups

+ (As soon as you finish round 3, start Annie)

‘Annie’

50/40/30/20/10

Double Unders

Sit Ups

 

Saturday:

6 rounds of:

EMOTM

(Every min on the min)

1: 150m Run

2: 15 Push Ups Or HSPU

3: 10 Burpee Box Jump Overs

4: 15 Toes To Bar/Knee Raises

5: 10 Thrusters 60/40kg

 

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