The week ahead July 23rd

Training for the week ahead Monday July 23rd

 

Monday

Strength:

Front Squat 5x5

Accessory:

Front Racked Walking Lunge 3x16 steps

 

Partner Workout

12 min AMRAP

1 Clean & Jerk each

1 Burpee Over the Bar each

Add 1 rep each round.

 

Tuesday:

Bench Press 5x5

Accessory: (Superset)

Weighted Pull Ups 3x8

Weighted Dips 3x8

 

Conditioning:

3 Rounds of:

400m Run

21 Thrusters 42.5/30kg

12 Pull Ups

 

Wednesday:

5 Rounds of:

Fight Gone Bad

1 min Wall Ball

1 min Sumo Deadlift High Pull with kettlebells

1 min Box Jumps

1 min Push Press 35/25kg. (No dropping bars please)

1 min Rowing

1 min rest.

 

AB’S BLAST

 

Thursday:

Strength:

Shoulder Press 5x5

Accessory:

Single Arm Row 3x8

 

Conditioning:

5 Rounds of:

5 Squat Cleans

5 Bench Press

 

 

 

Friday

Strength:

Back Squat 5x5

Accessory:

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

Hang Power Snatch 40/30kg

Burpees Over The Bar

Toes To Bar/Knee Raises

 

Saturday:

Strength:

EMOTM 10x

Hang Snatch

Snatch

 

Conditioning:

A ‘Hero’ workout chosen at random.

 

 

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