The week starting Oct 15th

Training for the week ahead Monday October 15th:

 

Monday:

Strength:

Deadlift 3x3 reps

Accessory:

Reverse Lunge 3x5 reps each leg

GHD Back Ext 3x12 reps

Conditioning:

3: Rounds of:

Min 1: 3 Cleans (Heavy as possible)

Min 2: 12-15 Pull Ups (Chest To bar)

Min 3: 12-15 Push Ups/ HSPU

Min 4: 12-15 Toes To Bar

Min 5: 10-15 Cals  on Bike/Row/Ski

 

 

Tuesday:

Strength:

Bench Press 3x2 reps

1x 20 reps

Accessory:

Dumbell Chest Press 3x5 reps

Conditioning:

21/15/9

Pull Ups

Push Ups/HSPU

Toes To Bar

Dumbell Snatch (21/15/9 each arm) 22.5/15kg

 

Wednesday:

Strength:

Weighted Pull Ups 3x2 reps

Conditioning:

2 Rounds of:

1 min on/off

Ski/Row/Assault Bike/Bike/Dumbell Box Step Overs/Shuttle Run/Burpees

AB’S BLAST:

3 Rounds of:

45 on/15 off:

L-Sit Hold

Mountain Climbers

Deadbugs

 

Thursday:

Strength:

Clean/Snatch 10x1

Accessory:

High Pull 3x1

Conditioning:

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

Wall Balls

Sit Ups

Cal Row/Bike/Ski

 

 

Friday:

Strength:

Back Squat 3x2 reps

1 x20 reps

Accessory:

Weighted Step Ups 3x5 reps each leg

Conditioning:

5 min AMRAP

10 Dumbell Squat Cleans 22.5/15kg

10 Pull Ups (Chest To Bar)

5 mins rest

 5 mins AMRAP

12 Cals on Assault Bike/Bike/Ski

12 Burpees

 

 

Saturday:

Strength:

Clean/Snatch 10x1

Accessory:

High Pull 3x1 rep

Conditioning:

‘Nancy’

5 Rounds of:

15 Overhead/Front Squats

400m Run/Row

 

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