Training for the week ahead Monday July 16th

Strength:

Front Squat 5x5

Accessory:

Front Racked Walking Lunges 3x16 steps

 

Conditioning:

21/15/9

Thrusters 42.5/30kg

Pull Ups

 

Tuesday:

Strength:

Clean & Jerk 10x2

Accessory:

Single Arm Row 3x8

 

Conditioning:

21/15/9

Power Cleans 60/40kg

Ring Dips Or Bar Dips

800m each round

 

Wednesday:

The Filthy 50 Or Dirty 30

 

AB’S BLAST

40 on/20 off x 3

L-Sit Hold

Hollow Hold

Plank

Deadbugs

 

Thursday:
Strength:

Bench Press 5x5

Accessory:

Strict Chin Ups 3x8

 

Conditioning:

Partner 15 min AMRAP

3 Strict Chin Ups Or Bar Muscle Ups

6 Push Ups Or HSPU

9 Deadlifts 100/70kg

 

Friday:

Strength:

Back Squat 5x5

Accessory:

Weighted Step Ups 3x8

 

 

 

Conditioning:

25/20/15/10/5

Thrusters 42.5/30kg

Toes To Bar

Double Unders/Skips

 

Saturday:

Workout drawn from the ‘Lucky bag’

 

 

 

Friends of