Monday
Strength: Back squat 1 x 5 @ 65, 1 x 5 @ 75, 3 x 5 @ 80-85% *rest 2 minutes between sets Conditioning: Tabata mashup for total reps 8 x 20/10 (16 total) alternating Front rack lunge Power cleans Rx = 42.5/30kg Tuesday Strength: A1: Strict pullups A2: Strict hand release pushups *scale up with bands and or weight 7-5-3-3-3 Conditioning: 2 rounds 9 Bar muscleup 30 DU 15 HSPU 30 DU 21 T2B 30 DU Wednesday: Strength: EMOM x 10 Complex 1 cluster + 1 hang squat clean + 1 push jerk Conditioning: 10-1 Box jumps @ 60/50cm 1-10 Thrusters @ 42.5/30kg I.e 10 bj 1 thrust, 9 bj 2 thrust... SWOD 3 position snatch (high, hang, floor) x 5 A1: 6 bent over row A2: 6 snatch grip push press x 4 2 rounds 40m sled push @ 140/100kg 10 hang power cleans @ 92.5/60kg Rest 2 minutes Thursday: Strength: Deadlift 1 x 5 @ 65, 1 x 5 @ 75, 3 x 5 @ 80-85% *rest 2 minutes between sets Conditioning: EMOM x 16 minutes 1: 15/12 cal AD 2: 15 KB swing @ 32/24kg 3: 15/12 cal row 4: 15 abmat situp *scale as needed Friday Strength: EMOM x 10 Complex 2 Behind neck split jerk + 2 OHS Conditioning: 'Death by' Burpee (no cap) EMOM add 1 rep until failure. When you fail continue at half of last set. I.e if failed set of 10 complete remainder at 5. Saturday: Partner WOD: AMRAP in 6 minutes/REST 2 Minute x 5 Stations 1) 50 wall balls 15 Pullups 2) MAX Sled Metres (80/60) 3) 40 Box Jumps 12 Thrusters (50/35) 4) MAX CALS AD 5) 30 KB Swings (32/24) 9 HSPU **Partition reps as required/One partner works at a time.
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