Training the week starting Monday May 13th

Training for the week beginning Monday May 13th

 

Monday:

Strength:

Bench Press 3x9 reps

Accessory:

EMOTM x 10

A: 5 Pull Ups/Muscle Up

B: 5 Push Ups/HSPU

Conditioning:

Partner Workout

20 min AMRAP:
150m Run together

6 Pull Ups each

6 Thrusters each 42.5kg

6 Burpees Over The bar each

 

Tuesday:

Strength:

Overhead Squats 3x9 reps

Accessory:

Weighted Step Ups holding 2 x dumbells. 3x12 reps (6 reps each leg, alternating)

Conditioning:

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

Wall Balls

Burpee Box Jump Overs

Cals

 

 

Wednesday:

Conditioning:

5 Rounds of:

Min 1: 5x Burpee Med Ball Box Climb Overs (Climb over the Jerk boxes or box)

Min 2: 150m Run

Min 3: 5 x Slam Ball Clean (Over shoulder) (Use 60kg/30kg slam ball or a med ball)

Min 4: 15 Knee raises Or Toes to Bar/Sit Ups

Min 5: 5 x Dumbell Thrusters 22.5/15kg

 

AB’s BLAST:

3 x:

40 on/20 off:

L-Sit Hold on rings or parallel bars

Mountain Climbers

Side Plank

 

 

Thursday:

Strength:

Deadlift 3x9 reps

Accessory:

Conditioning:

Isabel 30 Power Snatch for time 60/40kg

Finisher:

Choose one of the following:

1 Mile Run(To graveyard gate and back) /3km Bike Erg/ 1.5km Row/

2 Mile Assault Bike/ 1km Ski.

 

Friday:

Strength:

Back Squat 3x9 reps

Accessory:

Walking Lunges holding 2 dumbells 3x20 steps

Conditioning:

‘Chipper’

1km Row Or 1km Ski Or 2km Bike Erg

30 Hang Power Cleans 80/50kg

50 Pistols/Air Squats

 

 

Saturday:

EMOTM x 10

A: Handstand Hold 30 seconds

B: 30 seconds double under or triple unders practise

 

‘Nancy’

5 Rounds of:

400m Run

15 Overhead Squats 42.5/30kg

 

 

 

 

 

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