Training the week ahead August 13th

Training for the week ahead Monday August 13th:

 

Monday:

Strength:

Hang Snatch & Snatch x 10

Overhead/Front Squat 3x3

 

Partner Workout:

12 min AMRAP

4 Man Makers Each 22.5/15kg (See You Tube Video)

4 Strict Pull Ups Or Bar Muscle Ups Each

150m Run Together

 

Tuesday:

Bench Press 5x3

Weighted Chin Ups 3x3

Weighted Dips 3x3

 

Conditioning:

21/18/15/12/9/6/3

Calorie Bike/Row

Push Ups/HSPU

Toes To Bar

 

 

Wednesday:

20 min AMRAP

1 Thruster 60/40kg

5 Bar Facing Burpees

10 Box Jumps/Step Ups

15 Cal Bike/Row

Add 1 Thruster rep per round.

 

AB’S BLAST

3 x 40 on/20 off:

Russian Twist

Hollow Hold

Mountain Climbers

 

 

 

Thursday:

Strength:

Every 90 seconds x 7

3x Hang Power Cleans

2 x Front Squats

1 X Push Press/Jerk

 

Interval Training:

4 Rounds of:

In 5 mins complete:

5 Power Cleans 70/50kg

5 Burpees Over The Bar

150m Run

20/15 Cals Bike/Row

Rest for the remainder of 5 mins

 

Friday:

Back Squat 5x3

Bulgarian Split Squats 3x5 each leg

 

5 Rounds of:

Min 1: 3x Squat Cleans @ 75% of 1RM

Min 2: 150m Sprint

Min 3: 2 x Rope Climbs (Legless)

Min 4: 16 Pistols/Air Squats

Min 5: 60 Skips/Double Unders

 

Saturday:

‘Hero Saturday’

Luke:

  • For Time
  • 400 meter Run
  • 15 Clean-and-Jerks (155/105 lb)
  • 400 meter Run
  • 30 Toes-to-Bars
  • 400 meter Run
  • 45 Wall Ball Shots (20/14 lb)
  • 400 meter Run
  • 45 Kettlebell Swings (1.5/1 pood)
  • 400 meter Run
  • 30 Ring Dips
  • 400 meter Run
  • 15 Weighted Lunge Steps (155/105 lb)
  • 400 meter Run

 

 

 

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