Next week training Monday Dec 3rd

Training for next week:

 

Monday:

Strength:

10 x 1 Clean & Hang Clean

Accessory:

Broad Jumps 5 sets of 3 jumps

Conditioning:

Partner 20 min AMRAP

2 Power Cleans each 70/40kg

4 Front Squats each

6 Chin Ups & Dips Or Ring Muscle Ups

8 Push Ups Or HSPU

 

 

 

 

Tuesday:

Strength:

20 mins to set a 2 Rep Max Bench Press. Use spotters.

Accessory:

Ring Rows 3x 10 reps

Conditioning:

Tabata: 20 on/10 off x 8

AB Bike/Bike Or Ski

Push Ups

Wall Balls

Double Unders/Skips

 

 

 

 

Wednesday:

Conditioning:

Round 1: 1 min on/off

Round 2: 2 mins on/off

Ski/Row/AB Bike/Bike/ Shuttle Run/Dumbell Snatch/Burpee Box Jump Overs

 

AB’S BLAST:

3x 40 on/20 off:

Mountain Climbers

Deadbugs

Toes To Bar/Knee Raises

 

 

Thursday:

Conditioning:

‘Randy’

75 Power Snatch for time: 35/25kg’s

No dropping empty bars, metal plates or 5kg & 10kg plates!!!

 

‘Diane’

21-15-9

Deadlift 100/70kg’s

Push Ups/HSPU

 

Finisher: 100 Cals

 

 

 

Friday:

Strength:

20 mins to set a 2 Rep Max Back Squat. Use spotters.

Accessory:

GHD Back Extensions Or Good Mornings 3x12 reps

 

Conditioning:

Reverse Chipper

30 Thrusters 42.5/30kg

25 Burpees Over The Bar

20 Cals

15 Power Snatch 42.5/30kg

10 Chin Ups & Dips Or Bar Muscle Ups

5 Rope Climbs

 

Saturday:

Conditioning:

‘Murph’

 1 Mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile Run

Wear a 20lb’s weight vest.

 

 

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