Training for the week starting Monday Sept 3rd
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- Created on Friday, 31 August 2018 09:37
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)