Nov 5th

Monday:

Strength:

Power Snatch 10x3

Accessory:

Snatch Deadlift & Hang High Pull 3x3

Conditioning:

Partner Workout:

15 min AMRAP

3 Snatches each 60/40kg

6 Burpees Over The Bar each

9 Pull Ups each

 

Tuesday:

Strength:

(20 mins)

Test 1 Rep Max Bench Press. Use a safety spotter.

Accessory:

Dumbell Shoulder Press 3x5

Ring Rows 3x8

Conditioning:

30/25/20/15/10 (Total = 100 reps)

Dumbell Snatch 22.5/15kg (50 reps each arm)

Cals on Ski/Bike/Row

 

Wednesday:

Strength:

(10 mins)

Test 1 Rep max Weighted Pull Up

Conditioning:

2 Rounds of:

1 min on/off:

Ski/Row/AB Bike/Bike/Burpees/Shuttle Run/Wall Balls

 

AB’S BLAST:

3 Rounds of:

45 on/15 off:

Hollow Hold

Deadbugs

Mountain Climbers

 

 

Thursday:

Strength:

Hang Squat Clean 5x2

Squat Clean 5x2

Accessory:

Clean Deadlift & Hang High Pull 3x2

Conditioning:

‘Bear Complex’

5 Rounds for load: rest 2-3 mins between each set.

Complete 7 rounds of:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

Finisher:

100 Cals on any cardio equipment

 

Friday:

Strength:

(20 mins)

Test 1 Rep Max Back Squat. Use 2 safety spotters.

Accessory:

Bulgarian Spit Squats

Conditioning:

20 min AMRAP:

30 Toes To Bar

25 Front/Overhead Squats 45/30kg

20 Sit Ups (GHD)

15 Thrusters 45/30kg

10 Chin Ups/Bar Muscle Ups

5 Rope Climbs

 

Saturday:

Conditioning:

‘Whitten’

Choose 3-5 rounds of:

22 Kettlebell Swings 24/16kg’s

22 Box Jumps/Step Ups

400m Run/Row/Bike

22 Burpees

22 Wall Balls

 

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