Monday Sept 10th

Training for the week ahead Monday Sept 10th:

 

Monday:

Strength:

Clean & Jerk 10x1

Accessory:

High Pull 3x2

Conditioning:

‘Elizabth’

21-15-9

Cleans (Full squat)

Ring Dips

 

Tuesday:

Strength:

15 mins to set a 2 rep max bench press. Please use a spotter!

10 mins to set a 2 rep max pull up.

Accessory:

Conditioning:

Partner Workout

12 min AMRAP

6 Dumbell Snatch each (3 each arm alternating) 25/17.5kg

Wall Balls each

 

Wednesday:

Conditioning:

5 Rounds of:

3 mins AMRAP of:

3 Power Clean & Jerks 70/50kg

6 Burpees Over The Bar

9 Pull Ups (Chest To Bar)

1 min rest between rounds.

 

AB’S BLAST:

40 on/20 off:

L-Sit Hold

Med Ball Sit Ups

Mountain Climbers

 

Thursday:

Strength:

Snatch 10x1

Accessory:

High Pull 3x2

Conditioning

10/9/8/7/6/5/4/3/2/1

Overhead Squat

Ring/Bar Dips

Toes To Bar

 

Friday:

Strength:

20 mins to set a 2 rep max back squat. Please use 2 spotters!

Conditioning:

50 Pistols

40 Burpee Box Jumps/Step Ups

30 Cals on Bike/Ski/Row

20 Dumbell Squat Clean Thrusters 22.5/15kg

10 Strict Chin Ups Or Bar Muscle Ups

 

Saturday:

‘Becky’

  • For Time
  • 800 meter Run
  • 30 Squat Snatches (95/65 lb)
  • 400 meter Run
  • 30 Hang Cleans (95/65 lb)
  • 200 meter Run
  • 30 Back Squats (95/65 lb)
  • 400 meter Run
  • 30 Push-Ups
  • 800 meter Run
  • 30 Pull-Ups

 

Friends of