Monday
Strength: OHS 3,3,3,3,3 Back rack reverse lunge 1 @ 40, 1 x 16 @ 50% 1rm back squat Conditioning: 12/9/6 hang squat clean @ 70/45kg 60 double unders Tuesday Strength: Deadlift for accumulate load (hold weight across at each bracket) 6 EMOM x 4 4 EMOM x 4 2 EMOM x 4 Conditioning: 30/27 cal row 30 alt KB snatch @ 24/16 30 pullups 30 KB swings @ 24/16kg 30 butterfly situps @ 15/10kg 30/27 cal row Wednesday Strength: A1: 16 alternating Pistol squat A2: 2 Turkish get up (each) x 4 Conditioning: 21 minute EMOM rotation for total accumulate reps (working 30 seconds at each) 1: AB (cals) 2: box overs @ 60/50cm 3: wall balls @ 9/6kg SWOD 1 1/4 front squat 2,2,2,2,2 Power snatch 2 EMOM x 5 1 EMOM x 5 AMRAP in 3 minutes Strict Pullup Thursday Strength: Pause back squats (2 sec pause at bottom) 3,3,3,3,3 Conditioning: AMRAP in 10 minutes Run 1km 40 T2B Max single arm front rack KB lunge @ 24/16kg in remainder Friday: Strength: Bench press 3,3,3,3,3 Strict press 1 @ 50, 2 x 10 @ 70% 1rm Conditioning: 2 x 3 minute AMRAP 1: 6 clean and jerk @ 60/40kg 6 lateral burpee overs Rest 90 seconds 2: 3 clean and jerk @ 80/55kg 6 lateral burpee overs
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