The week ahead Oct 9th

Training for the week ahead:

Monday:

Strength:

Back Or Overhead Squat 5x3

Accessory:

Overhead Or Front racked Lunges 3x12 steps

 

Conditioning:

21/15/9

Cal Bike/Row

Thrusters 42.5/30kg

Toes to bar/Knee Raises

 

Tuesday:

Strength:

Bench Press

Accessory:

Single Arm Row

Conditioning:

EMOTM x 5 rounds:

Min 1: Strict Chin Ups x 10

Min 2: Wall Balls x 10

Min 3: Push Ups/Strict HSPU x 10

Min 4: Cal Bike/Row x 10

 

Wednesday:

Conditioning:

30 min AMRAP

150m Sandbag Run

5 Deadlifts 100/60kg

10 Burpees Over The bar

1 Peg Board/Rope Climb

15 Sit Ups

(Wear a weight vest if doing the Filthy 150!)

 

AB’S BLAST: 40 on/20 off x 3

Russian Twist

Plank Knees To Elbows

Hollow Hold

 

Thursday:

Strength:

EMOTM x 10

Squat Clean x 2

Accessory:

Broad Jumps/Squat Jumps 5x3

 

Conditioning:

21/15/9

Power Cleans 60/40kg

Box Jump Overs

 

 

Friday:

Strength:

EMOTM x 10

Dumbell Snatch x 3 reps each arm. Go heavy as possible with good form.

Accessory:

Single Arm Dumbell Shoulder Press 3x 6 reps.

Conditioning:

40/30/20/10

 

Pistols/Air Squats

Sit Ups/Toes to Bar

Double Unders/Skips

(Run 200m at end of each round)

 

Saturday:

TBC

 

 

 

 

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