Training for the week starting Monday Sept 3rd

Training for the week starting Monday Sept 3rd

 

Monday:

Strength:

Clean & Jerk 10 x 1

Clean High Pull 3x2

 

Conditioning:

3 Rounds of:

1 min Dumbell Box Step Overs 22.5/15kg

1 min rest

1 min Row/Ski/Bike

1 min rest

1 min Power Cleans 70/45kg

1min rest

 

 

 

Tuesday:

Strength:

Bench Press 5x2 reps

Accessory:

Weighted Chin Ups 3x2

Weighted Dips 3x2

 

Conditioning:

Partner 16 min AMRAP

3 Thrusters each 60/40kg

6 Burpees Over The Bar each

9 Toes To bar each

 

Wednesday:

Fight Club:

  • 3 Rounds, for Reps, in 17 minutes
  • 1:00 Thrusters (95/65 lb)
  • 1:00 Power Cleans (95/65 lb)
  • 1:00 Box Jump-Overs (24/20 in)
  • 1:00 Pull-Ups
  • 1:00 Assault Bike Cals
  •  
  • Rest 1:00 Between Rounds

 

AB’S BLAST:

4 Rounds of:

40 on/20 off:

Hanging L-Sit Hold/Hollow Hold

Russian Twist

Mountain Climbers

 

Thursday:

Strength:

Power Snatch 10x1

High Pull 3x2 reps

 

Conditioning:

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

Overhead Squats 42.5/30kg

Toes To Bar

50 Double Unders/Skips each round.

 

 

Friday:

Strength:

Back Squat 5x2 reps

Bulgarian Split Squats 3x5

 

Conditioning:

5 Rounds of:

7 Deadlift 100/70kg

400m Run

1 Rope Climb/Peg Board Or 3 Ring Muscle Ups

 

Saturday:

‘Hero Saturday’

 

‘J.J’

Cleans & Push Ups/HSPU

  • For Time
  • 1 Squat Clean (185/135 lb)
  • 10 Parallette Handstand Push-Ups (6" Deficit)
  • 2 Squat Cleans (185/135 lb)
  • 9 Parallette Handstand Push-Ups (6" Deficit)
  • 3 Squat Cleans (185/135 lb)
  • 8 Parallette Handstand Push-Ups (6" Deficit)
  • 4 Squat Cleans (185/135 lb)
  • 7 Parallette Handstand Push-Ups (6" Deficit)
  • 5 Squat Cleans (185/135 lb)
  • 6 Parallette Handstand Push-Ups (6" Deficit)
  • 6 Squat Cleans (185/135 lb)
  • 5 Parallette Handstand Push-Ups (6" Deficit)
  • 7 Squat Cleans (185/135 lb)
  • 4 Parallette Handstand Push-Ups (6" Deficit)
  • 8 Squat Cleans (185/135 lb)

 

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