Training for the week starting Jan 21st

Training for the week starting Monday Jan 21st:

 

Monday:

Strength:

Bench Press 3x9 reps

Accessory:

Strict Pull Ups 3x9 reps

Dumbell Chest Press 3x9 reps

Conditioning:

12 min AMRAP

8 Push Ups/HSPU

8 Clean & Jerks 60/40kg

 

 

Tuesday:

Strength:

Back Squat 3x9 reps

Accessory:

Weighted Step Ups 3x9 reps each leg

Conditioning:

Partner Workout:

16 min AMRAP:

3 Deadlifts each 100/70kg

6 Burpees Over The Bar each

9 Toes To Bar each

 

Wednesday:

Conditioning:

6 Rounds of:

Min 1: 10-12 Cals Row

Min 2: 5 x Man/Woman Makers

Min 3: 10-12 Cals Bike Or Ski

Min 4: 5 Burpee Pull Ups Or Burpee Muscle Ups

Min 5: 10-15 Wall Balls

 

AB’S BLAST:

3 Rounds of:

30 on/20 off:

L-Sit Hold

Med Ball Sit Ups

Mountain Climbers

 

 

 

Thursday:

Strength:

Snatch 10x2

Accessory:

Jump over the bench or box 5x5

Conditioning:

21/15/9

Power Snatch 50/35kg

Cals

Toes To Bar

 

 

Friday:

Strength:

Overhead Or Front Squat 3x9 Reps

Accessory:

Bulgarian Split Squats 3x9 reps each leg

Conditioning:

5 Rounds of:

Min 1: Shuttle Sprint (5 out and 5 back)

Min 2: 10 Thrusters 45/30kg

Min 3: 50 double Unders or 100 skips

Min 4: 20 Air Squats Or Pistols

Min 5: 1-2 Rope Climbs (Legless)

 

Saturday:

Conditioning:

5 Rounds of:

400m Run Or 500m Row

15 Wall Balls

10 Toes To Bar

10 Pull Ups (Chest To Bar)

5 Squat Cleans 60/40kg

 

 

 

AB’S BLAST:

3 Rounds of:

30 on/20 off:

Hollow Hold

Deadbugs

Russian Twist

 

 

 

 

 

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