MONDAY:
Deadlift (7-7-5-5-3-3) Metcon 3 x 4 minute AMRAP's/ rest 90 seconds between 7 HSPU 5 power cleans @ 80/50 run 100m TUESDAY: Snatch complex (2-2-2-1-1-1) 1 power snatch + 1 hang squat snatch + 2 ohs Metcon (3 Rounds for time) 3 rounds each for time and total working time 500m row 30 abmat situps 15 OHS @ 42.5/30kg rest 2-3 minutes between rounds WEDNESDAY: 5 Front squat + 7 Back squat (4 sets) Metcon (Time) Run 1km 50 box jumps @ 60/50kg 30 front squats @ 60/40kg THURSDAY: Muscle-ups (2-4 EMOM x 10) Metcon 3 rounds for total reps on a continuous running clock 1 minute HS walk (distance) 1 minute T2B 1 minute HR pushups 1 minute pullups 1 minute rest FRIDAY: Complex (2-2-2-1-1-1) 1 squat clean + 1 hang squat clean + 1 push jerk + 1 split jerk Metcon (Time) 3 rounds 60 double unders 24 wall balls 12 hang power clean to overhead @ 42.5/30 SATURDAY: 1 Min MAX cals Airdyne (Calories) 1 KM RUN (Time) Metcon (AMRAP - Reps) MAX DU's in 2 mins Clean and Jerk (1) 10 Mins to find 1RM Clean and Jerk 80M Sled push for time (80/60) Weighted Pullups MAX Strict Unbroken reps with 12.5/7.5kg DB Scale appropriately with band or just BW Bench Press (Max Reps at (BW/75%))
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