Training for the week ahead August 28th

Training for the week ahead Monday Aug 28th

 

Monday:

Strength:

Bench Press work up to a 5 rep max. Use spotters

Accessory:

Ring Rows 3x8 (Feet Elevated)

 

Partner Workout:

5 min AMRAP

5 Thrusters 42.5/30kg

5 Burpees Over The bar

Rest 1 min.

5 min AMRAP

8 Wall Balls

8 Pull Ups

Rest 1 min.

5 min AMRAP

5 Front Or Overhead Squats 42.5/30kg

10 Toes To Bar

 

Finisher: 50 Sit Ups (GHD)

 

Tuesday:

Strength:

Back Squat 5x5

Accessory:

Walking Lunge Overhead Or Front racked 3x 16 steps

 

Conditioning:

40/30/20/10

Dumbell Snatch 22.5/15kg

Skipping/Double Unders

 

 

Wednesday:

Strength:

Hang Clean

Clean

Push press/Jerk

 

Accessory:

Box Jumps 5x5

 

Conditioning:

TABATA:

Rowing

Power Cleans 60/40kg

Skipping

Air Squats/Pistols

 

Thursday:

Conditioning:

The Seven

7 Rounds of:

7 Push Ups/HSPU

7 Thrusters 60/40kg

7 Knees To Elbows

7 Deadlifts 120/80kg

7 Burpees

7 Kettlebell Swings 32/24kg

7 Pull Ups

 

AB’S BLAST

 

Friday:

Strength:

Kipping technique/Weighted Pull Ups/Ring Muscle Ups 5x5

Accessory:

Dumbell Chest Press 3x8

Conditioning:

 

Sprint WOD

250m Row

10 Power Snatch 50/30kg

10 Burpees

10 Pull Ups

 

Rest 5 mins

Run 400m

10 Clean & Jerks 50/30kg

10 Toes to Bar

10 Push Ups Or HSPU

 

AB’S BLAST

 

 

Saturday:

EMOTM x10 (Every min on the min)

Power Snatch

Hang Power Snatch

 

Obstacle Course Practise. 

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