Training the week starting July 30th

Training for the week ahead Monday July 30th

 

Strength:

Snatch 5x2/5x1

Snatch High Pull 3x2

 

Conditioning:

Partner Workout:

20 min AMRAP

18 Cal Row/Bike each

12 Toes To Bar each

6 Overhead/Front Squats each 50/35kg

 

Tuesday:

Bench Press 5x3

Weighted Pull Ups 3x3

Weighted Dips 3x3

 

5 Rounds of:

In 3 mins:

150m Run

5 Clean & Jerks 70/45kg

10 Pull Ups Or 5 Muscle Ups

(Rest for the remainder of 3 mins)

 

Wednesday:

20 min AMRAP

30 Wall Balls

20 Cal Row/Bike or 400m Run

10 Burpees

5 Deadlifts 100/70kg

1 Rope Climb

 

AB’S BLAST:

3 x 40 on/20 off:

L-Sit Hold

Med Ball Sit Ups

Mountain Climbers

 

 

Thursday:

EMOTM x10

1x Hang Clean

1 x Front Squat

1 x Jerk

 

Overhead Walking Lunges 3x 10 steps

 

Conditioning:

4 Rounds of:

In 5 mins complete:

25/20 Cals Row/Bike

8 Overhead/Front Squats 50/35kg

8 Push Ups/HSPU

Rest for the remainder of the 5 mins.

 

 

 

Friday:

Back Squat 5x3 reps

Pistols 3x10 each leg (Weighted)

 

Ladder: On min 1 complete 1 rep, min 2 complete 2 reps…. Go as far as you can

Thruster 42.5kg

Pull Up

Burpee Over The bar

 

August Bank Saturday:

‘Murph’ Or ‘Glen’

Kick start your Bank Holiday Weekend with a bang!

Friends of