The week ahead May 2nd

Training for the week ahead:

Tuesday May 2nd

 

Gym Closed bank Holiday Monday.

 

 

Tuesday:

 

Strength:

Back Squat 3 x 10

 

Accessory:

Overhead Lunges 3 x 10 each leg

 

Conditioning:

Partner Workout

20 min AMRAP

4 Squat Cleans each 60/40kg

8 Burpees Over The Bar each

12 Toes To Bar or Knee Raises each

 

Wednesday:

40 min AMRAP

1 Rope Climb

5 Power Cleans 60/40kg

10 Burpees Over The Bar

200m Run

5 Push Press/Jerk 60/40kg

30/20 Cal Row

15 Pull Ups (Chest To Bar)

15 Wall Balls

15 Toes To Bar

 

Thursday:

Strength:

EMOTM

Clean & Jerk 12 x 2

 

Accessory:

Broad Jumps 5 x 3

 

Conditioning:

21/15/9

Deadlifts 100/70kg

Box Jumps 24’’/20’’

Push Ups Or HSPU

Bar Or Ring Dips

 

 

Friday:

Strength:

Back Squat 3 x 10

 

Accessory:

Bulgarian Split Squat  3 x10

 

Conditioning:

10/9/8/7/6/5/4/3/2/1

Dumbell Snatch (each arm)

Pull Ups Or Muscle Ups on rings or bar.

 

Saturday:

Strength:

Bench Press 3 x 10

 

Accessory:

Single Arm Row with Dumbells 3 x 10

 

Conditioning:

‘Frantasyland’

(You can do this as a partner workout if you like)

 

 

 

 

 

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