The week ahead Oct 29th

Training for the week ahead:

 

Gym Closed Bank Holiday Monday.

 

Tuesday:

Bench Press:

Go as heavy as possible on each set. Use safety spotters!

1x5 reps

1x 3 reps

1 x 2 reps

2x1 reps

1 x 20 reps

2.5 mins rest between sets.

(Next week we will test your 1 rep max bench press)

Accessory:

Dumbell Chest Press 3x 5 reps

Ring Rows 3x8 reps (Feet elevated)

 

Partner Workout:

16 min AMRAP

4 Burpee Box Jump/Step Overs each

8 Pull Ups each

12 Partner Wall Balls

 

Wednesday:

‘Happy Halloween!’

‘Cardio Corner’

1 min on/off x 2 rounds:

Ski/Row/AB Bike/Bike/Dumbell Snatch/Shuttle Run/Toes To Bar

 

AB’S BLAST:

Med Ball Sit Ups

Ring/Bar Hollow Hold

Deadbugs

 

Thursday:

Clean 10x2

Clean Deadlift & Clean High Pull 3x2

 

12/9/6/3

Clean & Jerks 60/40kg

Burpees Over The Bar

 

Finisher:

100 Cals on Ski/Bike Or Row

 

Friday:

Back Squat

Go as heavy as possible on each set. Use safety spotters!

1x5 reps

1x 3 reps

1 x 2 reps

2x1 rep

1 x 20 reps

2.5 mins rest between sets.

(Next week we will test your 1 rep max bench press)

 

‘Reverse Chipper’

50 Wall Balls

40 Burpees

30 Cals Bike/Ski/Row

20 Deadlifts 100/70kg

10 Push Ups/Strict HSPU

5 Rope Climbs

Reverse!

 

Saturday:

Snatch 10x2

Snatch Deadlift & Snatch High Pull 3x2

 

20 min AMRAP:

1 Power Snatch 60/40kg

Add 1 snatch rep each round:

5 Push Ups/HSPU

10 Air Squats/Pistols

15 Pull Ups

 

 

 

 

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