The week starting Dec 10th

Training for the week starting Monday Dec 10th

 

Monday:

Strength:

10 x 1 Power Clean & Hang Squat Clean

Accessory:

Broad Jumps Or Squat Jumps

Conditioning:

Partner 20 min AMRAP

10 Front Racked Lunges each (5 reps on each leg) 60/40kg

10 Pull Ups each (Chest To Bar)

10 Cals each on Bike/Ski or Rower each

10 Box Jumps/Step Ups each

 

Tuesday:

Strength:

Bench Press 1 Rep max (20 mins)

Accessory:

Ring Row 3x 10 reps

Conditioning:

Nasty Girls

3 Rounds of:

50 Air Squats

7 Chin Ups & Dips/ Ring MU

10 Hang Power Cleans 60/40kg

Or

Nasty Girls V2

50 Pistols

7 Ring Muscle Ups

10 Hang Power Cleans 75/55kg

 

Wednesday:

Conditioning: (25 min time cap)

5 Rounds of:

21 Cals on Bike/Ski/Rower

15 Thrusters 42.5/30kg

9 Burpees Over The Bar

 

AB’s BLAST:

3 Rounds of:

40 on/20 off:

Toes To Bar

Mountain Climbers/ Evil Wheels

 

 

Thursday:

Strength:

10 x 1 : Snatch & Hang Snatch

Accessory:

Conditioning:

‘The Chief’

5 rounds of:

3 min AMRAP

3 Power Cleans 60/40kg

6 Push Ups

9 Sit Ups

1 min rest between rounds:

 

Or

 ‘The Chief V2’:

3 Power Cleans 80/50kg

6 HSPU

9 Toes to Bar

 

Friday:

Strength:

Back Squat 1 Rep max (20 mins)

Accessory:

GHD Back Extensions Or Good Mornings 3x 12 reps

Conditioning:

Reverse Chipper:

60 Double Unders/Skips

50 Sit Ups

40 Cals

30 Burpees Over The Bar

20 Thrusters 42.5/25kg

10 Chin Ups/Dips Or Bar MU

5 Rope Climbs

 

Saturday:

Conditioning:

5 Rounds of:

Min 1: 2 Rope Climbs (legless)

Min 2: 12/10 Cal on Bike or Ski

Min 3: Clean & Jerks x5 reps 60/40kg

Min 4: 12/10 Cals on Row

Min 5: Shuttle Sprints x 6 lengths (3 up & 3 down)

1 Min Rest between sets.

 

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