Training for the week starting Sept 11th

Training for the week ahead Sept 11th

 

 

Monday

Strength:

Thrusters 5x3

Accessory:

Squat Jumps/Kneeling Squat Jumps 5x3

 

Conditioning:

Partner Workout

10 min AMRAP

4 Deadlifts

8 Wall Balls

12 Calorie Row

 

Tuesday:

Strength:

Pull Ups Or Muscle Ups 5x5

Accessory:

Push Ups Or HSPU 3x6 (Parallettes)

 

Conditioning:

Wednesday:

Strength:

Back Squat 5x3

Accessory:

Walking Lunges 3x12

 

Conditioning:

Partner Workout:

Novice Chipper: (For time)

200m run (Athlete A goes first then tags Athlete B)

50 Skips (Both athletes must finish run before commencing skips)

40 Kettlebell Swings overhead 16/12kg

30 Clean & Jerks 40/25kg

20 Synchro Burpees Over The Bar (Athletes perform the burpees simultaneously)

10 Front Squats 40/25kg

Share out the reps as required.

 

Intermediate Chipper:

400m Run (Athlete A goes first then tags Athlete B)

150 Skips OR 50 Double Unders (Both athletes must finish run before commencing double unders)

40 Kettlebell Swings Overhead 24/16kg

30 Clean & Jerks 60/40kg

20 Toes To Bar

10 Chest To Bar Pull Ups

 

Advanced Chipper:

800m Run each (Athlete A goes first then tags Athlete B)

100 Double Unders (Both athletes must finish run before commencing double unders)

40 Kettlebell Swings Overhead 32/24kg

30 (15 Clean & Jerks & 15 Power Snatch- shared in any way 60/40kg)

20 Toes To Bar

10 Burpee Ring Or Bar Muscle Ups (Athletes choice)

(Female: 5 Burpee Muscle Ups & 5 Burpee Chest To bars)

 

 

 

 

Thursday:

Strength:

Bench Press 5x3

Accessory:

Single Arm Row 3x6

 

Conditioning:

21/15/9

Overhead Squat 42.5/30g

Toes To Bar/Knee Raises

Double Unders/Skips

 

AB’S BLAST

 

Friday:

Strength:

EMOTM x 10

Snatch

Hang Snatch

Accessory:

Weighted Step Ups 3x 6 each leg

 

Conditioning:

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

Dumbell Snatch each arm 22.5/15kg

Burpee Box Jump Overs

 

 

Saturday:

Aerobic Conditioning Workouts

6 Rounds of:

250m Row

200m Run

10 Wall Balls

10 Burpees Over The Bar

5 Squat Cleans 60/40kg

 

 

 

 

 

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