Monday Oct 22nd:
- Details
- Created on Monday, 22 October 2018 10:48
Training for the week ahead:
Monday:
Strength:
Deadlift 3x3
Accessory:
Reverse Lunges 3x5
Back Extensions 3x12
Conditioning:
15 min AMRAP
20 Cals
20 Walking Lunges with kettlebell 24/16kg
20 Toes To Bar
20 Kettlebell Swings
Tuesday:
Strength:
Bench Press 3x2, 1x20
Accessory:
Dumbell Chest Press 3x5
Ring Rows (feet elevated) 3x8
Conditioning:
‘JT’
21/15/9
HSPU Or Shoulder Press
Ring Dips
Push Ups
Wednesday:
Strength:
Weighted Pull Ups 3x2
Conditioning:
1 min on/off:
Ski/Row/Assault Bike/Bike/Burpees/Wall Balls/Skipping
AB’S BLAST:
3 Rounds of:
45 on/15off:
Hollow Hold
Mountain Climbers
Deadbugs
Thursday:
Strength:
Clean 10x2
Accessory:
Clean Deadlift & High Pull 3x2
Conditioning:
10 min AMRAP
Ladder, add one rep each round:
1 x Thruster 42.5/30kg
1 x Burpee Over The Bar
Friday:
Strength:
Back Squat 3x2, 1x20
Accessory:
Weighted Step Ups 3x5 each leg
Conditioning:
‘Reverse Chipper’
40 Cals Row/Bike/Ski
30 Burpee Pull Ups
20 Hang Power Cleans 60/40kg
10 Ring Push Ups Or Ring HSPU
5 Rope Climbs
Reverse
Saturday:
Strength:
Snatch 10x2
Accessory:
Snatch Deadlift & High Pull 3x2
Conditioning:
‘The Filthy 50’ Or ‘Dirty Thirty’
30-50 reps each of:
Box Jumps/Step Ups
Jumping Pull Ups
Kettlebell Swings
Walking Lunges
Knees To Elbows
Back Ext
Wall Balls
Burpees
Double Unders