Training for the week ahead Monday Feb 25th

Training for the week ahead!

Monday:

Strength:

Bench Press 3x4 Reps

Accessory:

Man Makers 3x10 (5 reps on each arm)

Conditioning:

12 min AMRAP:

3/6/9/12/15…

Push Ups/HSPU

Squat Cleans 60/40kg

 

Tuesday:

Strength:

Back Squat 3x4 reps

Accessory:

3x Overhead Walking Lunges width of gym (over and back)

Conditioning:

5 Rounds of:

50 Double Unders

20 Dumbell Snatch 22.5/15kgs

10 Burpee Box Jump Overs

 

Wednesday:

Conditioning:

Partner 30 min AMRAP:

12/10 Cals each

10 Thrusters each 42.5/30kg

10 Box Jumps each

10 Pull Ups (Chest To Bar each)

10 Toes To bar each

 

Thursday:

Strength:

Clean 5x2 & 5x1

Accessory:

Clean High Pull 3x3

Conditioning:

15 min AMRAP

15 Kettlebell Swings (Russian) 24/16kg

15 Sit Ups

250m Row/Ski or 500 bike/.4 mile Assault Bike

 

 

Friday:

Open 19.2

Or

Strength:

Front/Overhead Squat 3x4 reps

Accessory:

Weighted Step Ups 3x4 each leg

Conditioning:

21/15/9

Overhead/Front Squats 42.5/30kg

Cal Row

 

Saturday:

‘Lumberjack 20’

  • For Time
  • 20 Deadlifts (275/185 lb)
  • 400 meter Run
  • 20 Kettlebell Swings (2/1.5 pood)
  • 400 meter Run
  • 20 Overhead Squats (115/75 lb)
  • 400 meter Run
  • 20 Burpees
  • 400 meter Run
  • 20 Chest-to-Bar Pull-Ups
  • 400 meter Run
  • 20 Box Jumps (24/20 in)
  • 400 meter Run
  • 20 Dumbbell Squat Cleans (45/35 lb)
  • 400 meter Run

 

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