MONDAY
Strength: Pause back squat 3,3,3,3,3 (with 2 second pause at bottom) Conditioning: 3 rounds Run 400m 25 front squat @ 42.5/30kg 50 double unders TUESDAY Strength: A1: 5 Strict HSPU A2: 5 Pendlay Row x 4 Conditioning: 5 rounds each for time and total time on a 3 minute timer 'DT' 12 deadlifts 9 hang power clean 6 push jerk Rx = 70/50kg WEDNESDAY Corerama: For total time 1 minute hollow hold 30 Abmat situp 90 second rope hold 30 Abmat situp 2 minute plank 30 Abmat situp Conditioning: For total time Run 1600m Rest 3 minutes Run 1200 Rest 2 minutes Run 800m Rest 1 minute Run 400m SWOD Hang power snatch 1 rm OHS 3,3,3,3,3 3 Rounds 40m heavy sled push 12 DB walking lunge 45 sec atlas/ deadball hold THURSDAY Strength: EMOM x 5 Bar muscleup A1: 10 Ring pushup A2: 5 supinated pullup x 4 Conditioning: 4 rounds for accumulate reps on a 3 minute timer/ rest 90 seconds between Row 350m 12 T2B Max Burpees in remainder Easter Weekend!
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