The week ahead Dec 5th
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- Created on Monday, 05 December 2016 10:59
Training for the week ahead Monday Dec 5th
Monday
Strength:
5x3 Front Squat Or Overhead Squat.
Use the same weight for all 5 work sets after warm up.
Take 2-3 mins rest between sets.
Accessory:
Thruster 3x8
Met Con:
15 min AMRAP
5 Pull Ups
10 Toes To bar/Knee raises
15 Wall Balls
1 Clean
Add one clean per round.
Tuesday
Strength:
EMOTM
10 x 2
Push Press
Accessory:
Feet elevated ring row 3 x 12 reps
Met Con:
4 Rounds of:
Min 1: 50 Skips Or Double Unders
Min 2: 5 Power Clean Or Snatch 50/30kg
Min 3: 5-10 Burpees Over the Bar
Min 4: 20 Air Squats or Pistols
Min 5: 10-15 Push Ups (Hands release from floor)
(Rest for the remainder of each minute)
Wednesday:
30 min AMRAP
500m Row
20 Kettlebell Swings
15 Sit Ups (GHD)
10 Box Jumps/Step Ups
1 Rope Climb or Peg Board Ascent
AB’S BLAST
Thursday
Strength:
Every 30 seconds for 10 minutes.
2 x Clean
Conditioning:
‘Elizabeth’
21-15-9
Clean
Ring Dip
Shuttle Sprints
Friday
Strength:
15 mins to set a 2 Rep Max Push Press
Accessory:
Dumbell Shoulder Press 3 x 10 Reps
Met Con:
‘Lynne’
5 Rounds of:
Max Rep Bench Press
Max Rep Pull Ups
Rest as needed between sets
Saturday:
Open 16.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups/Push Ups
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target