Monday Strength: A1: 3 Push press A2: 10 DB/KB alternating stepup x 4 Conditioning: 2 rounds for total reps 1 minute bar facing burpees 1 minute OHS @ 42.5/30 1 minute bar facing burpees 1 minute thrusters @ 42.5/30 Rest 2 minutes Tuesday Strength: 3 position power clean 1 set every 90 seconds x 7 (technique) Conditioning: 15/10/5 Deadlifts @ 120/75kg 30/20/10 Pullups 45/30/15 Abmat situps Wednesday Strength: Back squats 2 EMOM x 10 for total load Conditioning: 75 double unders Run 200 21/15/9 Front squat @ 50/60/70// 30/40/50kg SWOD Bench press 5 x 5 Bent over row 5 x 5 Single DB strict press 3 x 8 1 minute sled drag backward @ 80/60 1 minute Atlas shouldering Rest 1 minute X 2 Thursday Skill: AMRAP in 5 minutes Unbroken lengths of HSwalk 5/3/1m increments Strength: Ring dip 5,4,3,2,1 + 20-30 second hollow hold after each set Conditioning: 2 rounds for total reps 1 minute HSPU 1 minute T2B 1 minute power snatch @ 52.5/35kg 1 minute T2B 2 minutes rest Friday Corerama 30 BB woodchops 30 V-ups 1 minute plank 20 BB woodchops 20 V-ups 90 seconds plank 10 BB woodchops 10 V-ups 2 minute plank Conditioning: Death by cals Row or Bike EMOM + 1 until failure Row starting at 6/4 Bike starting at 4/2 Saturday 2 x 15 minute AMRAP's for combined rounds (rest 2:30 between) Pairs alternate movements 1) Run 200m 21 wall balls 7 burpee box over @ 60/50cm 2) 50 double unders 12/10 cal row 7 Clean and jerk @ 60/40
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