MONDAY
Strength: Complex 1 power clean + 1 hang squat clean + 1 push jerk + 1 split jerk x 7 Conditioning: On a continuous 10 minute clock for accumulate reps EMOM 7 thrusters @ 42.5/30kg Max double unders in the remainder TUESDAY Strength: A1: 4 Sumo deadlift A2: 8 supinated pullup x 4 Conditioning: 4 rounds 20 abmat situp with 9/6kg MB 15 pullups 10 SDHP @ 52.5/35kg WEDNESDAY Strength: 5 front squats + 7 back squats x 4 Conditioning: E2MOM x 18 (3 rounds) 0-2: 27/21 cal AB 2-4: 27/21 cal row 4-6: 21 burpees ‘SWOD’ ‘Lynne’ 5 rounds for reps Max Bench press @ BW Max strict pullup *rest as needed between rounds AMRAP in 3 minutes Strict press @ 20/15kg Rest 1 minutes AMRAP in 2 minutes BB curl @ 20/15kg Rest 1 minutes AMRAP in 1 minute DBs or plate T-raise THURSDAY Strength: A1: 4 behind the neck push press A2: 12 bent over double KB/DB row x 4 Conditioning: 5 rounds 9 HSPU 9 deadlifts @ 100/70kg 9 T2B FRIDAY Strength: Touch and go squat clean 5,5,5,5,5 Conditioning: 21/15/9 Hang power snatch @ 42.5/30kg OHS @ 42.5/30kg Run
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