The week ahead May 22nd

Training for the week ahead Monday May 22nd

 

Monday:

Strength;

Bench Press 3x10

Accessory:

Strict Chin Ups 3x10

 

Conditioning:

Partner 16 min AMRAP

3 Push Press/Jerk 70/40kg

6 Hang Power Clean 70/40kg

9 Burpees Over The Bar

 

Tuesday:

Strength:

Back Squat 3x10

Accessory:

Bulgarian Split Squats 3x10 each leg

 

Conditioning:

5 Rounds of:

15 Kettlebell Swings 24/16kg Overhead

15 Wallballs

 

 

Wednesday:

35 min AMRAP

10 Deadlifts 100/70kg

10 Toes To bar/Knee Raises

10 Box Jumps

1 Rope Climb

400m Run

15 Sit Ups (GHD)

 

Thursday

Strength:

Thrusters 3x10

Accessory:

Broad Jumps 3x5

Plyometric Push Ups 3x5

 

Conditioning:

2 Rounds of:

1 min on/off

Cal Row

Clean & Jerk 60/40kg

Burpees Over The Bar

Push Ups Or HSPU

Double Unders

 

 

Friday:

Strength:

Back Squat 3x10

Accessory:

Front Racked Walking Lunge 3x20 steps

 

Conditioning:

‘Chipper Friday’

5 Rope Climbs Or Peg Board Ascents (The scaled version is the ‘lying down to standing’ rope climb)

10 Bar Muscle Ups Or Strict Pull Ups

15 Ring Dips Or Bar Dips (Don’t tear a pec!)

200m Run

25 Burpee Pull Ups

30 Dumbell Snatch

35 Wall Balls

40 Dumbell Overhead Lunges (20 each arm)

 

Saturday:

Strength:

EMOTM x12

Hang Snatch

Snatch

 

Conditioning:

‘Nancy’

5 rounds of:

40m Run

15 Overhead Squats (Or front Squats)

 

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