Week ahead:

Details

Created on Tuesday, 26 April 2016 10:11

The week of training ahead:

Monday
Deadlift 5 sets of 4 reps
Accessory: Walking Lunges Or Pistol Progressions 3 x sets of 12 reps

Partner Met Con:
6 min AMRAP
5 Power Cleans 60/40kg Each
5 Burpees Over the Bar each

3 mins rest, then complete:

500m Row
25 Wall Balls
50 Double Unders/100 Skips
Person A complete full round before person B starts. Tag team mate for them to start the row.

Tuesday
EMOM 10 x 2 Reps
Push Jerk Or Split Jerk from the Rack
Accessory: Push up or Handstand Push Up Progressions 3 x sets of 12 reps

Met Con:
21/15/9
Thrusters 40/30kg
Toes To Bar
Box Jumps

Wednesday
Back/Front or Overhead Squat
Accessory: Bulgarian Split Squats 3x sets of 12 reps

Met Con:
3 Rounds of:
400m Run
7 Clean or Snatch 60/40kg
 

Thursday
Met Con:
20 min AMRAP
30 Double Unders/60 Skips
20 Kettlebell Swings
10 Push Ups Or Handstand Push Ups
1 Rope Climb

AB’S BLAST

Friday
Back/Front or Overhead Squat
Accessory: Lunges 3 x sets of 12 reps

10/9/8/7/6/5/4/3/2/1
Power Cleans 50/35kg
Burpee Pull Ups Or Burpee Jumping Pull Ups

Saturday
‘MURPH’ Or ‘½ MURPH’ Scale as required.

Sunday:
Ballyhoura Mountain Bike Trails