Monday
Strength: Squat clean + hang squat clean + push jerk + split jerk x 6 sets Conditioning: 3 rounds for total reps each on a 3 minute timer/ rest 3 between Run 600m/ max back squats @ 60 Run 400m/ max back squats @ 80 Run 200m/ max back squats @ 100 Tuesday Strength: A1: 10 Ring pushup (scale up/down as needed) A2: 12 DB/KB renegade row x 4 Conditioning: For total reps 2 minute Row (calories) 1 minute ring dip 1 minute T2B 1 minute Alternating KB snatch @ 24/16kg 1 minute HR pushup 1 minute KB swing @ 24/16kg 2 minute Row (calories) Wednesday Strength: OHS 6-6-4-4-2-2 Conditioning: 4 x 2:30 min AMRAP/ resting 2:30 between each 12/10 cal AD 9 power clean @ 60/40kg 6 STO @ 60/40kg Max bar facing burpees in remainder SWOD Power snatch (Heavy single) Snatch balance (Heavy triple) A1: 10 Good morning A2: 8 pendlay row A3: 6 klokov press x 3 Thursday Skill: Bar MU EMOM x 5 Strength: Pullup 5,4,3,2,1 + 20-30 second hollow hold after each set Conditioning: EMOM x 16 (4 rounds) 1 - 1-2 rope climb 2 - 50 double unders 3 - 20 abmat situp 4 - 40m sled push @ 80/50kg Friday Strength: Deadlift (off deficit) 6-6-4-4-2-2 Conditioning: Death by cals Row or Bike EMOM + 1 until failure Row starting at 6/4 Bike starting at 4/2 Saturday: 4 x 7 minute AMRAPS with 3 minute rest in-between1: Metcon (Calories) 15/12 Cals Assault Bike 2: Metcon (AMRAP - Rounds and Reps) 8 KB Swings (24/16kg) 8 Box Jumps (24/20") 8 Wall Balls 3: Metcon (AMRAP - Rounds and Reps) 150m RUN 12 Plate OH Lunges (20/10kg) 12 HR Push-ups 4: Metcon (AMRAP - Rounds and Reps) 6 Clean & Jerks (80/55kg) 6 Burpees over bar (lateral) 6 CTB Pullups
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