Monday Oct 22nd:

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

 

 

 

 

 

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