Training the week starting August 27th

Training for the week ahead Monday August 27th:

Monday:

Strength:

EMOTM 10x1

Clean & Jerk

 

Accessory:

Clean High Pull 3x3

 

Partner 12 min AMRAP

Start with 1 rep each of the burpee then one rep each of the C&J, add 1 rep each round.

Burpee Over The Bar

Squat Clean 60/40kg

 

Tuesday:

Strength:

Bench Press 5x2reps

Accessory:

Weighted Chin Ups 3x2 reps

Weighted Dip 3x2 reps

 

Conditioning:

3 Rounds of:

21 Dumbell Snatch (each arm- alternating) 22.5/15kg

21 Pull Ups (Chest To Bar)

21 Cal Row/Bike               

 

Wednesday:

‘Fight Gone Bad’

3 Rounds of:

1 min each:

Wall Balls 20/14lb’s

Sumo Deadlift High Pull (With Kettlebells 24/16kg)

Box Jumps 24’’/20’’

Push Press 35/25kgs – No Dropping Bars!

Row Cals

1 min rest between rounds.

Count all reps to get your overall score.

<300 = Could do better!

300-400 = You’re as fit as a Limerick hurler!

400+ = Juicin’

 

 

AB’s BLAST:

4 Rounds of:

40 on/20 off:

L-Sit Hold/ Evil Wheels

Russian Twist

Plank

Mountain Climbers/ Gym Ball Knee Tucks

 

 

 

 

Thursday:

EMOTM 10x1

Snatch

Accessory:

Snatch High Pull 3x3

 

Conditioning:

21/15/9

Overhead Squat 42.5/30kg

Toes To Bar

100 Double Unders/Skips each round

 

Friday:

Strength:

Back Squat 5x2 reps

Accessory:

Bulgarian Split Squats 3x5 reps

 

Conditioning:

4 Rounds of:

Min 1: 20 Pistols/30 Air Squats

Min 2: 2 Rope Climbs (Legless)

Min 3: 10 Thrusters 45/30kg

Min 4: 10 Toes To bar

Min 5: 150m run

 

 

 

Saturday:

‘Hero Saturday’

Tommy Mac:

  • 2 Rounds For Time
  • 12 Burpees
  • 12 Thrusters (115/75 lb)
  • 12 Burpees
  • 12 Power Snatches (115/75 lb)
  • 12 Burpees
  • 12 Push Jerks (115/75 lb)
  • 12 Burpees
  • 12 Hang Squat Cleans (115/75 lb)
  • 12 Burpees
  • 12 Overhead Squats (115/75 lb)

 

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