Training for the week ahead Oct 23rd

Strength:

Back Squat 3x10 reps

Accessory:

Weighted Step Ups 3x10 reps each leg

 

Conditioning:

21/15/9

Thrusters 42.5/30kg

Pull Ups

50 Double Unders/Skips each round

 

 

Tuesday:

Strength:

Squat Clean & Split Jerk

Accessory:

Hang Power Clean 3x10 reps

 

Conditioning:

‘Grace’

30 Clean & Jerks for time

 

Wednesday:

30 min AMRAP

40 Dumbell Snatches 22.5/15kg

30 Wall Balls

20 Toes To Bar/Knee Raises

10 Push Ups/HSPU

1 Rope Climb/Peg Board

 

AB’S BLAST

 

Thursday:

Strength:

Deadlift 3x10 reps

Accessory:

Bulgarian Split Squat 3x10 reps each leg

 

Conditioning:

TABATA:

Cal Row/Bike

Sit Ups

Jumping Lunges

Burpees

 

 

 

Friday:

Strength:

Bench Press 3x10 reps

Accessory:

Dips 3x10

Chin Ups 3x10

 

Conditioning:

10 min AMRAP

1 Power Snatch

1 Burpee Over The Bar

Add 1 rep each round.

 

 

Saturday:

½ Murph Or Full Murph.

(You can eat whatever you like all Bank Holiday Weekend if you do Murph!)

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