MONDAY
Strength: Push press holds 4 x 3 with 5 second hold at lockout 3 rounds for quality 20 second ring support 20 second bottom pushup hold 20 second chin over bar hold 20 second hollow Conditioning: AMRAP in 8 minutes 30 double unders 8/8 kb push press r/l @ 24/16kg 12 T2B TUESDAY Strength: Deadlifts 5 EMOM x 5 for accumulate load 3 EMOM x 5 for accumulate load Conditioning: 2 rounds for accumulate reps on a 5 minute timer/ resting 5 minutes between row 30/25 cals 25 box jump overs 20 KB swings @ 32/24kg Max CTB pullups in remainder WEDNESDAY Strength: A1: supinated pullup A2: ring dip 5-5-3-1-1-1 Conditioning: 3 rounds 7 HSPU 14 hang power cleans @ 42.5/30kg Into 3 rounds 21 HR pushup 28 abmat situps SWOD Power clean + 3 push jerk x 7 sets 10-1 Bench press Power clean Rx = BW THURSDAY Strength: Front squat 5 EMOM x 5 for accumulate load 3 EMOM x 5 for accumulate load Conditioning: AMRAP in 10 minutes Run 600m 40 wall balls Run 400m 20 wall balls Max front rack lunges @ 60/40kg in remainder FRIDAY Strength: A1: 1-3 rope climb A2: 12 BB woodchop x 4 Conditioning: 4 rounds each on a 2 minute timer for accumulate reps/ resting 2 minutes between 15/12 cal AB 10m HS walk Max alternating DB snatch @ 22.5/15kg in remainder *scale distance/ wall walk
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June 2018
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