Training for the week starting Jan 21st
- Details
- Created on Friday, 18 January 2019 11:04
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