MONDAY
Strength: 3 position power clean (floor, hang, high hang) + split jerk x 6 Conditioning: 1: 30/25 cal AB 21 clean and jerks @ 60/40kg Rest 2: Tabata mash-up 8 x 20/10 bent over row @ 60/40kg HR pushups TUESDAY Strength: Deadlift 5 x 3 @ 85% 1rm across Conditioning: 4 rounds each for time and total time every 5 minutes 24/21 cal row 10 burpee over row 30 double unders WEDNESDAY Strength: Front squat 6,6,4,4,2,2 Conditioning: 3 rounds 20 Hang KB snatch 30 KB front rack lunge steps Run 400m Rx = 24/16kg with single bell, switch arms as desired 'SWOD' Full clean and jerk 1rm High hang snatch 2,2,2,2 10-1 DB bench press @ 22.5/15kg Strict pullup THURSDAY Strength/ skill EMOM x 7 Bar muscleup Conditioning: Grunt work; E2MOM x 24 minutes (3 rounds) 200m Sandbag carry (front rack/ back rack) 12 Supinated pullups 100m Farmers carry 32/24kg 40m Sled push @ 100/70kg FRIDAY Strength: Power snatch + hang squat snatch + 2 OHS x 6 Conditioning: EMOM x 16 Odds: 10 T2B Evens: 10 shoulder to overhead Rx = 60/40kg Score = maintained reps of each I.e 8 and 7.
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June 2018
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