The week ahead Sept 26th

Training for the week ahead:

 

Monday:

 

Strength:

Back Squat 5x3

 

Conditioning:

250 Row

10 Squats

10 Push Ups

10 Sit Ups

10 Box Jumps

10 Kettlebell Swings

10 Pull Ups

 

AB’S BLAST:

40 on/20 off:

Hollow Hold

Russian Twist

Plank

 

Tuesday:

Strength:

Bench Press 5x3

 

Accessory: Single Arm Row 3x6

 

Conditioning:

Partner Workout:

16 min AMRAP

150m Run (One after the other)

5 Clean & Jerks each

10 Wall Balls each

 

Wednesday:

 

 

30 min AMRAP

50 Double Unders/Skips

20 Dumbell Snatches (10 each arm)

15/12 Calories Row Or Bike

10 Burpees

5 Overhead/Front Squats 40/30kg

 

AB’S BLAST:

3 Rounds of:

40 on/20 off:

L-Sit Hold

Plank Knees To Elbows

Deadbugs

 

Thursday:

Every Min ON The Min x 10:

Hang Clean

Clean

 

Accessory:

Plyometrics (Broad jumps/Squat jumps)

 

‘Elizabeth’

21/15/9

Squat Cleans 60/40kg

Ring Dips

 

Friday:

Strength

5x5 Pull Ups/Ring Muscle ups

 

Accessory:

Push Ups Or Strict Handstand Push Ups 3x6

 

Conditioning:

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

Hang Power Snatch 50/30kg

Toes To Bar

Pistols

 

Saturday:

Aerobic Conditioning Workout:

‘Kelly’

5 Rounds of:

400m Run

30 Box Jumps/Step Ups

30 Wall Balls

 

 

 

 

 

 

Friends of