MONDAY Strength: 'Bear complex' Performed as; 1 squat clean + 1 jerk + 1 back squat + 1 jerk 2-2-2-1-1-1 Core'ama: For accumulate time 1 min ring support 30 BB alternating window wipers @ 60/40kg 1 min rope hang Conditioning: 'Elizabeth' 21/15/9 Squat clean @ 60/40kg Ring dip TUESDAY Strength: Deadlifts 2 EMOM x 10 for accumulate load Conditioning: 10-1 Strict pullup 20-2 Pushup 200m run I.e. 10 pullup, 20 pushup, run. 9 pullup, 18 pushup, run WEDNESDAY Strength: A1: 40m heavy sled push A2: 30-45 second hollow + 60-90 second plank hold A3: 100m UB farmers walk x 3 Conditioning: 60 double unders 30 alternating pistol squat 60 double unders 30 high box jumps @ 75/60cm 60 double unders 30 T2B 60 double unders 30 single kb rack lunge @ 24/16kg 60 double unders SWOD Strength: Box squat 6-6-4-4-2-2 Pause front squat (2 second pause at bottom) 1 EMOM x 10 2 rounds @ 40/25kg 30 strict press 30 alternating stepup 30 good mornings THURSDAY Strength: OHS 2 EMOM x 10 for accumulate load Conditioning: 3 rounds on a 3 minute timer for accumulate reps/ rest 3 minutes between 12 CTB pullups (Rx+ 9 BMU) 15/12 cal AB Max thrusters @ 60/40kg in remainder FRIDAY Strength: A1: 10-12 DB/ KB row A2: 6 BB floor press A3: 6-8 BB rollouts x 3 Conditioning: 2 total rounds of 4 rounds each of 30 seconds on 30 off for accumulate reps/ 1 minute rest between Burpees DB snatch @ 22.5/15kg Row (cals) SATURDAY ~ 1 for 1 and 1 for all ~ 30 x 1 for 1 power snatch @ 70/45kg 60 x 1 for 1 wall balls 120/100 cal row (switch every 12/10) 60 x 1 for 1 box jumps 120/100 cal AB (switch every 12/10) 30 x 1 for 1 clean and jerk @ 70/45kg
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June 2018
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