Training for the first week in March!
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- Created on Monday, 04 March 2019 09:38
Training for first week in March!
Monday:
Strength:
Bench Press 3x3
Accessory:
10 min EMOM:
A: 10 Pull Ups (Chest To Bar) or 5 Muscle Ups
B: 10 Push Ups Or 10 HSPU
Conditioning:
12 min AMRAP:
3/6/9/12/15…
Thrusters 42.5/30kg
Bar Facing Burpees
Tuesday:
Strength:
Back Squat 3x3 reps
Accessory:
Dumbell Walking Lunges (On shoulders) 3 x width of gym and back.
Conditioning:
21/15/9
Power Snatch 42.5/30kg
Cals
Wednesday:
Partner 30 min AMRAP:
10 Pull Ups Or 5 Muscle Ups each
10 Overhead Or Front Squats 42.5/30kg each
10 Dumbell Snatch 22.5/15kg each
12/10 Cals each
5 Burpee Box Jump Overs each
AB’s BLAST:
3: 40 on/20 off
Hollow Rock
Mountain Climbers
Med Ball Sit Ups
Thursday:
Strength:
Snatch 5x2/5x1
Accessory:
Snatch High Pull 3x3
Conditioning:
15 min AMRAP
5 Push Press/Jerk 60/40kg
10 Sit Ups
15 Cals
Friday:
Open 19.3 Or:
Strength:
Overhead/Front Squat 3x3
Weighted Step 3x3 each leg
Conditioning:
(Men use Bodyweight, Women 75% Bodyweight, scale where necessary)
5 Rounds of:
5 Bench Presses
5 Squat Cleans,
Then:
2km Row to finish. (Only row once!)
Saturday:
EMOTM:
6 Rounds of:
Min 1: 150m Run
Min 2: 8 x Deadlifts 100/70kg
Min 3: 10 Box Jump Overs
Min 4: 8 Dumbell Squat Cleans 22.5/15kg
Min 5: 1 x Rope Climb