Training for the week starting Feb 11th

Training for the week ahead Feb 11th:

Monday:

Strength:

Bench Press 3x6 reps

Accessory:

Single Arm Row 3x6 reps

Push Ups/HSPU 3x10 reps

 

Partner 20 min AMRAP:

The aim of a partner workout is twofold, firstly the motivation to work hard is provided by the fact that you won’t want to let your partner down by strolling through the workout and secondly it changes the workout to an interval workout whereby you work as hard as possible then get a short rest and go again. This increases the speed and intensity that you work at, raises your heart rate and breathing rate which helps to raise your vo2 max(aerobic capacity)

5 Push Press/Jerks 60/40kg

5 Pull Ups Or Muscle Ups

Then,

5 Power Cleans 60/40kg

12 Cals

Partner A does both the push presses & pull Ups then partner B does them.

Partner A does both the power cleans & rowing then partner B does them.

 

Tuesday:

Strength:

Back Squat 3x6

Weighted Step Ups 3x6

 

Conditioning:

14 min AMRAP:

12 Thrusters 42.5/30kg

12 Toes To Bar

30 Double Unders

 

Wednesday:

30 min AMRAP:

30 Walking Lunges

25 Sit Ups

20 Cals

15 Kettlebell Swings

10 Toes To Bar

5 Clean & Jerks 60/40kg

1 Rope Climb

 

AB’s BLAST:

3x 40 on/20 off:

Mountain Climbers

Hollow Hold/Rock

Side Plank

 

Thursday:

Clean & Jerk 5x2 & 5x1

 

Conditioning:

Open 18.3:

  • 2 Rounds for Time
  • 100 Double-Unders/Skips
  • 20 Overhead/Front Squats (115/80 lb)
  • 100 Double-Under/Skips
  • 12 Ring Muscle-Ups/Pull Ups
  • 100 Double-Unders/Skips
  • 20 Dumbbell Snatches (50/35 lb)
  • 100 Double-Unders/Skips
  • 12 Bar Muscle-Ups/Pull Ups
  • Time cap: 14 minutes

 

 

Friday:

Strength:

Front Or Overhead Squat 3x6 reps

Accessory:

Pistols 3x10 reps

 

Conditioning:

5 Rounds of:

Min 1: 15 Wall Balls

Min 2: 8 Push Ups/HSPU Or Handstand Walk

Min 3: 8 Dumbell Squats 22.5/15kg

Min 4: Deadlifts 100/70kg

Min 5: 1 x Rope Climb/Peg Board

 

Saturday:

The Filthy 50 or Dirty 30

  • For Time
  • 50 Box Jumps (24/20 in)
  • 50 Jumping Pull-Ups
  • 50 Kettlebell Swings (1/.75 pood)
  • 50 Walking Lunges
  • 50 Knees-to-Elbows
  • 50 Push Press (45/35 lb)
  • 50 Back Extensions
  • 50 Wall Balls (20/14 lb)
  • 50 Burpees
  • 50 Double-Unders

 

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