The week starting Monday Nov 19th

Training or the week starting Monday Nov 19th

 

Monday:

Strength:

Hang Power Snatch 5x2

Power Snatch 5x2

Snatch High Pull 3x2

 

Partner Workout:

16 min AMRAP

3 Power Snatch each 60/40kg

6 Burpee Pull Ups each

12 Partner Wall Balls

 

Tuesday:

Bench Press:

Conjugate: 1 rep max Bench Press with Football Bar

Liner: 5x3 Reps (Add 2.5kg’s to last week)

Accessory:

Bench Press with Kettlebells 3x8 reps (Optional with football bar)

Single Arm Row 3x8 reps

 

8 min AMRAP

5 Thrusters 42.5kg

30 Double Unders/Skips

 

Wednesday:

Max Rep Pull Ups x 3 sets

 

2 mins on/off:

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

 

AB’S BLAST:

3 x 45 on/15 off:

Hollow Hold

Plank

Mountain Climbers

 

Thursday:

‘Linda’

10/9/8/7/6/5/4/3/2/1

Deadlift (1.5 bodyweight)

Squat Clean (3/4 Bodyweight)

Bench Press (Bodyweight)

Scale weights as required.

 

Finisher: 100 cals

 

Friday:

Back Squat:

Conjugate: 1 Rep Max using safety squat bar or cambered bar. (Use spotters – you can’t dump these bars)

Linear: 5x3 reps. Add 2.5kg’s to last week.

Accessory:

1 set of 15 reps of Back Squat (Use any bar)

Good mornings or Nordic Falls3x8 reps

 

‘Air Force’:

20 Thrusters 42.5/30kg

20 Sumo Deadlift High Pull

20 Push Press

20 Overhead Squats

20 Front Squats

Perform 4 Burpees every minute

 

Saturday:

Glen Or Half Glen

½ Glen

15 Clean & Jerks 60/40kg

800m Run/Row

5 Rope Climbs

800m Run/Row

50 Burpees

(Full Glen is double the above reps & distance)

 

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