MONDAY
Strength: A: Front squat 4 x 2 Build up to and hold 90% B: EMOM x 5 for accumulate load 5 back squat Conditioning: 3 rounds 10 high box jumps @ 75/60cm 12 T2B 15 hang squat cleans @ 52.5/35kg TUESDAY Strength: A1: 4 clean high pull A2: 6 single arm kb/db strict press x 4 Conditioning: 3 rounds for accumulate reps on a 4 minute timer/ rest 2 minutes between Row 30/26 cals 15 deadlifts @ 80/55kg Max bar over burpees in remainder WEDNESDAY Coreditioning: 3 rounds 10 butterfly situps @ 20/15kg 15 window wipes holding plate 20 Russian twists @ 20/15kg 1 minute plank Conditioning: E2MOM x 18 minutes (3 rounds) 26/20 cal AB 3 rope climbs 60m backward sled drag @ 100/70kg *Scale load/ reps as needed SWOD Power clean + push jerk + hang power clean + push jerk x 5 sets Power snatch + 5 OHS x 5 sets 3 RFQ 20 close grip bench press 15 good mornings 10 strict supinated pullup THURSDAY A: Split jerk 4 x 2 Build up to and hold 90% B: EMOM x 5 for accumulate load 3 squat cleans Conditioning: Run 400m 21 push jerks Run 400m 15 ohs Run 400m 9 power snatch Rx = 60/40kg FRIDAY Strength: A1: 12 alternating pistols A2: 6 ring dips x 4 Conditioning: 21 pullups 3 rounds 6 hang power cleans 8 Front rack lunge - 15 pullups 6 rounds 5 hang power cleans 8 Front rack lunge - 9 pullups 1 round 6 hang power cleans 8 Front rack lunge Rx = 60/40kg
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June 2018
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