Training for the week ahead Jan 28th

Training for the week ahead:

Monday:

Strength:

Bench Press 3x8 Reps

Accessory:

Push Ups/HSPU 3x8

Ring Rows 3x8 reps (Feet Elevated)

Conditioning:

Partner Workout:

16 min AMRAP

7 Thrusters 42.5/30kg each

7 Bar Facing Burpees each

14 Cals each

 

Tuesday:

Strength:

Back Squat 3x8 reps

Accessory:

Weighted Step Ups 3x8 each leg

Conditioning:

8 min AMRAP

5 Clean & Jerks 60/40kg

40 Double Unders

 

Wednesday:

Conditioning:

2 Rounds of:

2 mins on/off:

Ski Erg

Row

Assault Bike

Bike

Power Snatch 40/30kg (No Dropping Bars Please!)

Burpees

Pull Ups/Ring Muscle Ups

 

AB’s BLAST:

3 Rounds of:

30 on/20 off:

Mountain Climbers

Toes To Bar

Side Plank

 

 

Thursday:

Strength:

Clean & Jerk 10x2

 

Conditioning:

21/15/9

Dumbell Hang Clean & Jerk (One dumbbell) 22.5/15kg

Row Cals

Burpee Box Jump Overs

Toes To Bar

 

Friday:

Strength:

Overhead Or Front Squat 3x8 reps

Accessory:

Box Jumps 5x5

Conditioning:

5 Rounds of:

Min 1: Overhead Walking Lunges (Width of the gym) 42.5/30kg

Min 2: 50 Double Unders/100 Skips

Min 3: Burpees Over The Bar x 8-10 reps

Min 4: 8 Chin Ups Or Bar Muscle Ups

Min 5: 15 Wall Balls

 

Saturday:

400m Run/500m Row

21/15/9

Overhead Squats & Pull Ups

800m Run/1km Row

21/15/9

Thrusters & Toes To bar

400m Run/500m Row

 

AB’s BLAST:

3 Rounds of:

Med Ball Sit Ups

L-Sit Hold

Deadbugs

 

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