The week starting March 25th

Training for the week ahead:

Over the next few months there will be EMOTM (Every minute on the minute) whereby you should practise and develop a skill based movement such as pull up/push up/ Double under/muscle up/Handstand/handstand push up/handstand walk/parallette handstand push up etc.

 

Monday:

Strength:

Bench Press 3x2 reps

Accessory:

Try and progress to the next level on a movement e.g use a thinner band for pull ups or practise muscle up transitions and do a challenging form of push up e.g on the toes rather than the knees or practise wall climbs or handstand push ups or parallette handstand push ups.

10 min EMOTM:

A: 5 x Pull Up Or Muscle Ups development

B: 5 x Push up or hspu development

Conditioning:

Partner workout:

16 min ladder:

Add 1 rep each round

1 Clean and Jerk 60/40kg

1 Wall Ball

Run 150m together

 

 

Tuesday:

Strength:

Overhead or Front Squat 3x2 reps

Accessory:

EMOTM x 10

A: 6-10 Pistols

B: 30 seconds of double or triple unders practise!

 

Conditioning:

21/15/9

Hang Power Snatch 50/35kg

Cals

 

Wednesday:

Conditioning:

6 Rounds of:

EMOTM:

6 Rounds of:

Min 1: 150m Sprint Run

Min 2: 6 x Dumbell Squat Cleans 25/15kg

Min 3: 10 x Parallette Bars Push Ups

Min 4: 12/10 Assault Bike Cals

Min 5: 1 x Rope Climb

 

AB’s BLAST:

 

Thursday:

Strength:

Deadlift 3x2 reps

Accessory:

Kettlebell Lunges 3x8 reps on each leg

Conditioning:

3 Rounds of:

400m Run

7 Deadlifts 100/70kg

7 Ring Muscle Ups Or 7 Pull Ups & 7 Dips

 

Friday:

Strength:

Back Squat 3x2 reps

Accessory:

Weighted Step Ups 3x 8 reps on each leg

Conditioning:

10 min AMRAP:

10 Overhead Squats 42.5/30kg

10 Burpees Over The Bar

10 Toes To Bar

 

 

Saturday:

‘Hotshots 19’

Choose 3/4/5 or 6 rounds:

  • 30 Air Squats
  • 19 Power Cleans (135/95 lb)
  • 7 Strict Pull-Ups
  • 400 meter Run

 

 

 

 

 

Friends of