The week ahead Oct 23rd

Strength:

Back Squat 3x10

Accessory:

Weighted Lunges 3x20 reps

 

Conditioning:

Partner 20 min AMRAP

Share reps as required.

100 Wall Balls

80 Burpee Box Jumps

60 Toes To Ba/Knee Raises

 

Tuesday:

EMOTM x 10

Squat Clean & Split Jerk x 2 (Go light and get technique right)

Accessory:

Hang Power Clean 3x10

 

Conditioning:

5min AMRAP

10 Cal Bike/Row

10 Push Press/Jerk 60/40kg

Rest 3 mins

5 min AMRAP

10 Double Unders/Skips

10 Dumbell Snatches 25/15kg

Rest 3 mins

5 min AMRAP

10 Power Cleans 60/40kg

10 Lateral Bupees Over Bar

 

 

Wednesday:

30 min AMRAP

200m Run

40 Kettlebell Swings 24/16kg

30 Sit Ups

20 Cal Row/Bike

10 Overhead Or Front racked Kettlebell Lunges

5 Ring Dips Or Bar Dips

1 Rope Climb Or Peg Board.

 

AB’S BLAST

Turkish Get Up with dumbbell or kettlebell.

 

 

Thursday:

Strength:

Deadlift 3x10 (touch and go – no dropping bars)

Accessory:

Thrusters 3x10

 

Friday:

Strength:

Bench Press 3x10

Accessory:

Super Set:

Strict Pull Ups 3x10

Push Ups/Strict HSPU 3x10

 

Conditioning:

20/15/10/5

Thrusters 45/32.5kg

Pull Ups (Chest To Bar)

 

 

Saturday:

EMOTM x 10

Snatch x2

 

Conditioning TBC

 

 

 

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