Training for the week ahead:

Training for the week starting Monday June 10th:

Monday:

Strength:

Bench Press

1x8

1x6

1x4

Accessory:

Ring Rows 3x8 (feet elevated)

Conditioning:

Partner 18 min AMRAP:

150m Run together

1 Rope Climb/Peg Board Or 5 Pull Ups each

5 Deadlifts each 100/70kg

5 Burpees Over The Bar each

 

 

Tuesday:

Strength:

Overhead Or Front Squat

1x8

1x6

1x4

Accessory:

Dumbell Weighted Step Ups 2x 20 reps

Conditioning:

3 Rounds of:

10 x Clean & Jerks 60/40kg

10 x Burpees Over The Bar

10 x Pull Ups Or Bar Muscle Ups

 

Wednesday:

Conditioning:

20 min AMRAP:

‘Cindy’

5 Pull Ups

10 Push Ups

15 Air Squats

Or ‘Mary’

5 HSPU

10 Pistols

15 Pull Ups

 

AB’s BLAST:

3 rounds of:

40 on/20 off:

 

Thursday:

Strength:

EMOTM x 10

2 x Clean

Accessory:

Plyometrics; choose squat jumps or kneeling squat jumps 5x3

Conditioning:

Intervals, 100% efforts:

Start every 5 mins on the clock:

1: 400m Run 20 Burpees

2: 500m Row 20 Wall Balls

3: .8 Mile Assault Bike Or Bike Erg (1,200m) 20 Pull Ups

4: 50 Double Unders/Skips 30 x Dumbell Snatch 22.5/15kg (15 each arm alternating)

 

Friday:

Back Squat

1x8

1x6

1x4

Strength:

Accessory:

Walking Lunges 3x20 steps

Conditioning:

21/15/9

Thrusters 42.5/30kg

Toes To Bar

Burpee Box Jump Overs

 

Saturday:

Strength:

Snatch 10x2

Accessory:

Hang Power Snatch 3x3

Conditioning:

3 Rounds of:

400m Run

7 Power Snatch 60/40kg

 

 

 

 

 

 

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