MONDAY
Strength: A1: power clean + 4 push jerk A2: 4 strict pullup x 4 Conditioning: 3 rounds 30 OH plate lunges @ 25/20kg 20 deadlifts @ 80/55kg 30 wall balls TUESDAY Strength: Bench press 5,5,5,5,5 Conditioning: For total accumulate reps on a running clock: Minutes 0-2 AB cals Minutes 2-4 row cals Minutes 4-6 10m shuttle Minutes 6-8 burpees Minutes 8-9 AB cals Minutes 9-10 row cals Minutes 10-11 10m shuttle Minutes 11-12 burpees WEDNESDAY Strength: Back squat 1rm Conditioning: ‘Grace’ 30 clean and jerk @ 60/40kg ‘SWOD’ Pause front squat 6,6,4,4,2,2 Squat clean ladder *one bar 9 @ 70/45 6 @ 90/ 60 3 @ 110/75 3 rounds for QLTY 10 DB bench press 10 good mornings 10 strict leg raise THURSDAY Strength: A1: Power Snatch + 4 OHS A2: 6 ring dips x 4 Conditioning: 30 T2B 40 box jumps 30 pullups 40 HR pushups 15 T2B 20 box jumps 15 pullups 20 HR pushups FRIDAY Strength: Sumo deadlift 5,5,5,5,5 Conditioning: AMRAP in 12 minutes 6 power cleans @ 70/45kg 8 HSPU 10 alternating pistols
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June 2018
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