The week starting Tuesday May 7th

Closed bank Holiday Monday May 6th

 

Training the week starting Tuesday May 7th

 

 

Tuesday:

Strength:

Bench Press 3x8 Reps

Accessory:

EMOTM x 10

A: 5 x Pull Ups/Muscle Ups

B: 5 x Push Ups/HSPU

Conditioning:

Partner 12 min AMRAP:

150m Run together

5 Pull Ups each (Chest To Bar)

5 Thrusters each 42.5/30kg

 

Wednesday:

Strength:

Overhead Squat 3x8 reps

Accessory:

Walking Lunges 3x20 steps (Barbell,kettlebell or dumbbell)

Conditioning:

2 Rounds of:

21/5/9

Cals Ski/Bike/Row

Toes To Bar

Burpee Box Jumps

 

 

Thursday:

Strength:

Deadlift 3x8 reps

Accessory:

Pistols 3x8 reps each leg

Conditioning:

‘Grace’

30 Clean & Jerks for time 60/40kg (Or Heavy Grace 80/60kg)

Finisher:

1km Row Or 800 Run

 

 

Friday:

Strength: Back Squat 3x7 reps

Conditioning:

10 min AMRAP:

30 Double Unders

10 Pull Ups (Chest to bar)

5 Power Cleans 60/40kg

Then,

5 mins to set a max weight:

3 Rep Thruster

 

 

 

 

Saturday:

5 Rounds of:

Min 1: 10/12 Assault Bike Cals

Min 2: 1 x Rope Climb

Min 3: 150m Sprint

Min 4: 4 Snatch 50/35kg (Power or squat)

Min 5: 10-12 Wall Balls

Min 6: 6-8 Burpees Over The Bar

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