Training the week starting Monday May 27th

Training for the week ahead:

 

Monday:

Strength:

Bench Press, increase weight for each set.

1 set of 10 reps

1 set of 8 reps

1 set of 6 reps

Accessory:

Dumbell Chest Press 3x8

Single Arm Row 3x8

Conditioning:

Partner 16 min AMRAP:

8 Push Ups Or HSPU each

8 Pull Ups (Chest To Bar) each

4 Deadlifts each 100/70kg

 

 

 

Tuesday:

Strength:

Overhead Or Front Squat, increase weight for each set.

1 set of 10 reps

1 set of 8 reps

1 set of 6 reps

 

Accessory:

Weighted Step Ups holding 2 x dumbells 3x20 reps

 

Conditioning:

3 Rounds of:

400m Run

21 Toes To Bar

15 Wall Balls

9 Power Snatch 60/40kg

 

 

 

 

Wednesday:

5 Rounds of:

Min 1: Slam Ball Clean or Tyre Flip

Min 2: 20 second Sled Push

Min 3: Sand Bag Hill Sprint

Min 4: Assault Bike 12/12 cals

Min 5: Burpee Jerk Box Climb Overs x 5

 

AB’s BLAST:
40 on/20 off:

L-Sit Hold

Plank

Side Plank

Mountain Climbers

 

 

 

Thursday:

Strength:

EMOTM x 10

Clean x 2 reps, increase weight every 2-3 sets.

Accessory:

Slam Ball Clean technique + 3x5 reps

Conditioning:

Elizabeth

21-15-9

Squat Cleans 60/40kg

Ring Dips

 

 

 

Friday:

Strength:

Back Squat, increase weight for each set.

1 set of 10 reps

1 set of 8 reps

1 set of 6 reps

 

Accessory:

Walking Lunges holding 2 dumbells 3x20 steps

 

Conditioning:

‘Chipper’

40 Thrusters 42.5/30kg

40 Pull Ups

40 Cals

 

 

Saturday:

Gymnastics Skill practise:

Headstands, Wall Climbs, Handstands & Handstand Walks

Rings Skills: Holds, Tucks, Inverts, Skin the Cat etc.

 

Conditioning:

Partner Glen, share the following:

30 Clean & Jerks 60/40kg (15 each)

1 Mile Run (800m each at the same time)

10 Rope Climbs (5 each) Or 50 pull ups (25 each)

1 Mile Run (800m each at the same time)

100 Burpees (50 each)

 

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