Training the week starting Monday July 23rd

Training for the week starting Monday July 23rd:

 

Strength:

Snatch 10x2

Snatch High Pull 3x3

 

Conditioning:

400m Run

15/12/9/6/3

Clean & Jerks

Toes To Bar

Box Jumps/Step Ups

400m Run

 

Tuesday:

Front Squat 5x5

Pistols 3x10 each leg

 

Conditioning:

Interval Training:

5 Rounds of:

In 3 mins complete:

150m Run

7 Thrusters 50/30kg

7 Burpees Over The Bar

Rest for the remainder of the 3 mins.

 

Wednesday:

20 min AMRAP

1 Power Snatch

5 Burpee Box Jumps Overs

10 Push Ups/HSPU

15 Double Unders

Add 1 Power Snatch each round.

 

AB’S BLAST:

3 Rounds of:

40 on/20 off:

Hollow Hold/Rock

Russian Twists

Mountain Climbers

 

Thursday:

Strength:

Bench Press 5x5

Weighted Chin Ups 3x5

Weighted Dips 3x5

 

Conditioning:

Interval Training:

4 Rounds of:

In 5 mins complete:

30/25 Cal Row

20 Dumbell Snatch (10 each arm) 22.5/15kg

10 Pull Ups (Chest To Bar)

 

 

Friday:

Overhead Squat 5x5

Overhead Walking Lunges 3x10 steps

 

Conditioning:

‘½ Glen’

15 Clean & Jerks 60/40kg

800m Run

5 Rope Climbs

800m Run

50 Burpees

(Feel free to complete the ‘Full Glen’ if you feel up for it!)

 

Saturday:

6 Rounds of:

EMOTM:

Min 1: 5 Hang Power Cleans 60/40kg

Min 2: 5 Muscle Ups/Pull Ups

Min 3: 5x Kettlebell Snatch each arm 24/16kg

Min 4: 150m Run

Min 5: 20/15 Cal Row/Bike

 

 

 

 

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