Training for the week ahead July 31st

Training for the week ahead Monday July 31st

 

Strength:

Front Squat 5x5

Accessory:

Dumbell Weighted Step Ups 3x8 each leg

 

Partner Workout

18 min AMRAP

10 Pull Ups each

10 Wall Balls each

10 Toes To Bar/Knee raises

5 Burpee Box Jumps

 

Tuesday:

Strength:

Bench Press 5x5

Accessory:

Dumbell Chest Press 3x8

 

Conditioning:

12/9/6/3

Clean & Jerk 70/40kg

Muscle Ups Or Strict Pull Ups & Dips

 

 

Wednesday:

‘Whitten’

5 Rounds of: (Scale to 3 or 4 rounds if needed)

22 Kettlebell Swings

22 Box Jumps

400m Run

22 Burpees

22 Wall Balls

 

Thursday:

Strength:

Dumbell Snatch 5x5 each arm (Go heavy)

Accessory:

Plyometrics: Broad Jumps/Squat Jumps 5x3

 

Finisher:

5 x Hill Sprints @ 80% effort.

 

Conditioning:

5 Rounds of:

5 Deadlift 120/80kg

10 Burpees Over The Bar

 

Friday:

Strength:

Back Squat 5x5

Accessory:

Pistols 3x8 each leg

 

Conditioning:

25/20/15/10/5

Calorie Row/Bike

Double Unders/Skipping

Push Ups Or HSPU

Toes To Bar

 

Saturday

A ‘Hero’ workout to kick start your August Bank Holiday Weekend!

 

 

Friends of