Training for the week starting March 11th

Training for the week ahead:

 

Monday:

Strength:

Bench Press 3x2

Accessory:

EMOTM

A: 10 x Pull Ups (Chest To Bar) Or 5x Muscle Ups

B: 10 x Push Ups/HSPU

Conditioning:

16 min Partner AMRAP:

4 Power Cleans each

8 Burpees Over The bar each

12 Cals each

 

Tuesday:

Strength:

Back Squat 3x2

Conditioning:

20 min time cap

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

Thrusters 42.5/30kg

Bar Facing Burpees

 

Wednesday:

30 min Partner AMRAP:

1 Rope Climb each

3 Clean & Jerks each 70/45kg

5 Burpee Box Jump overs each

12/10 Cals

 

AB’s BLAST:

3 rounds of:

40 on/20 off:

Hollow Rock

Mountain Climbers

Med Ball Sit Ups

 

 

 

Thursday:

Strength:

Deadlift 3x2 reps

Accessory:

Box Jumps 3x5 reps

Conditioning:

Partner 20 min AMRAP:

6 Dumbell Snatch each 22.5/15kg

8 Burpees each

10 Wall Balls each

12/10 Cals each

 

Friday:

Open 19.4 or:

Strength:

Front Or Overhead Squat 3x2 reps

Accessory:

Weighted Step Ups 3x6 each leg

Conditioning:

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

Power Snatch 42.5/30kg

Cals

 

 

Saturday:

Conditioning:

30 min AMRAP:

1 Clean & Jerk 60/40kg

1 x 150m Run

(Add 1 rep and 1 run to each round)

Then 1 round of Cindy:

5 Pull Ups

10 Push Ups

15 Air Squats

For example round one is 1 clean & jerk and 1 run of 150m followed by 5/10/15. Round two is 2 Clean & Jerks and 2 x 150m runs followed by 5/10/15. Round 3 is 3 Clean & Jerks and 3 x 150m runs followed by 5/10/15.

 

 

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