Programming for the week beginning April 15th

Programming for the week beginning April 15th

 

Monday:

Strength:

Bench Press 3x5 reps

Accessory:

EMOTM x 10

A: 5 Pull Ups/Muscle Ups

B: 5 Push Ups/ Strict Hand Stand Push Ups

Conditioning:

10 min AMRAP:

Ladder:

1 Hang Power Snatch 50/35kg

1 Ring Muscle Ups Or Dip

1 Burpee Over The Bar

Add 1 Rep each round:

 

 

Tuesday:

Strength:

Overhead Squat 3x5 reps

Accessory:

EMOTM x 10

A: 10 Pistols

B: 30 seconds of double under or triple under practise

Conditioning:

‘Heartbreak Kid’

3 Rounds of:

10 Front Squats 60/40kg

20 Pull Ups (Chest To Bar)

50 Double Unders/100 Single Unders

 

Wednesday:

Partner Workout:

20 min AMRAP

60 Clean & Jerks 60/40kg

50 Toes To Bar

40 Burpees Over The Bar

30 Strict Push Ups Or Strict HSPU

20 Cals

If you finish the 20 Cals start again.

AB’s BLAST:

3 Rounds of:

40 on/20 off x3

L-Sit Hold

Evil Wheel Or Gym Ball Knee Tucks

Med Ball Sit Ups

 

 

Thursday:

Strength:

Deadlift 3x5 reps

Accessory:

Kettlebell Walking Lunes 3x16 steps. Lift heavier than last week.

Conditioning:

30 seconds on/off x 3 on each exercise. Do each movement 3 consecutive times before moving on.

Work hard and stay consistent.

Assault Bike

Row

Run/Bike Erg/Ski

Burpee Box Jump Overs

 

 

Friday:

Strength:

Back Squat 3x5 reps

Accessory:

Weighted Step Ups 3x10 each leg

Conditioning:

4 Rounds of:

Min 1: Dumbell Squats x 8 reps. 25/17.5kg

Min 2: 150m Run

Min 3: 6 Pull Ups Or Do a 3 Pull Ups & 2 Chest To Bars & 1 Muscle Up combination.

Min 4: 8 Parallette Or Ring Push Ups Or 8 Kipping HSPU

Min 5: 12/10 Assault Bike Cals

 

Saturday:

5 Rounds of:

400m Run

30 Box Jumps/Step Ups

30 Wall Balls

Friends of