Training the week starting Monday May 27th
- Details
- Created on Friday, 24 May 2019 15:49
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)