Training the week starting Feb 4th

Training for the week starting Monday Feb 4th:

Monday:

Strength:

Bench Press 3x7 reps

Accessory:

Barbell Row 3x7 reps

Push Ups/HSPU 3x10

 

Conditioning:

Partner 18min AMRAP:

5 Thrusters each 50/35kg

10 Toes To Bar each

15 Cals each

 

Tuesday:

Strength:

Back Squat 3x7 reps

Accessory:

Weighted Steps Ups 3x7 reps each leg

Conditioning:

10 min AMRAP:

10 Power Snatch 40/30kg (No dropping bars!)

50 Double Unders

 

Wednesday:

30 min AMRAP:

20 Cals

15 Wall Balls

10 Burpees Over The Bar

5 Deadlifts 100/70kg

1 Rope Climb

AB’s BLAST:

3 Rounds of:

40 on/20 off:

Mountain Climbers

Hollow Hold

Sit Ups

 

 

Thursday:

Strength:

Snatch 10x2

 

Conditioning:

21/18/15/12/9/6/3

Pull Ups (Chest To Bar)

Burpee Box Jump Overs

Kettlebell Swings 24/16kg

 

 

Friday:

Strength:

Front/Overhead Squat 3x7 reps

Accessory:

Box Jumps 5x5

Conditioning:

4 Rounds of:

Min 1: 50 Double Unders/100 Skips

Min 2: Row Cals 12/10

Min 3: 6 x Dumbell Cleans 22.5/15kg

Min 4: Shuttle Sprints (5 out & back)

Min 5: 10 Push Ups/HSPU

 

 

Saturday:

8 Rounds of:

Min 1: 3 Clean & Jerks (Heavy as possible)

Min 2: 10 Pull Ups/5 Ring Muscle Ups

Min 3: 20 Air Squats/10 Pistols

Min 4: 10-15 Hand Release Push Ups

Min 5: 150m Run

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