Monday: Strength: (Complex) 1 power clean + 1 hang squat clean + 1 push jerk + 1 split jerk 2-2-1-1-1 Conditioning: 3 x intervals each for time and total time 15/12 cal AD 12 burpees 9 clean and jerk @ 60/40kg Rest as needed Tuesday: A1: Front rack alternating lunge 6-6-4-2-2 (per leg) A2: Strict ring row 8-10 *scale as needed 5 sets Conditioning: AMRAP in 8 minutes 21 wall balls 15 T2B 9 box overs @ 60/50cm Wednesday: 'Goat' Every 1:30 x 5 rounds (30 minutes) 0-1:30 ~ 40m Sled push 1:30-3:00 ~ 100m Farmers walk 3:00-4:30 ~ 200m Run 4:30-6:00 ~ 3 clusters @ 80/55kg SWOD A1: Bottom up front squat (off 30" plyo box) 5 x 5 (speed out of hole) A2: close grip bench press 5 x 5 3 rounds for reps 1 minute atlas stone to box 1 minute rest 1 minute strict pullup 1 minute rest 1 minute bench press @ 80/50kg 1 minute rest Thursday: A1: Clean grip deadlift (off plate) 6-6-4-2-2 A2: 6-8 DB/ KB strict press 5 sets Conditioning: 3 rounds 21 pushups 15 pullups (9-6-3) Hang power clean @ 60/80/100//40/55/70kg Friday: Strength: (Complex) Power snatch + hang squat snatch + 2 OHS 2-2-1-1-1 Conditioning: 4 x 2 minute AMRAP's/ resting 2 minutes between 5 power snatch @ 60/40kg 20 double unders Saturday: In pairs: AMRAP in 7 mins (cals) 30 Power Cleans (60/40kg) Assault bike (swap 12/10) REST 3 mins AMRAP in 7 mins 400m RUN together Box jumps in remainder (swap every 10) REST 3 mins AMRAP in 7 mins 40 Front Squats (60/40kg) ROW (swap 15/12 cals) Rest 3 mins AMRAP in 7 mins 120M Sled Push (80/60kg- swap every 20m) Pullups in remainder
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