Monday: Strength: Pause back squat with 3 second hold 2-2-2-2-2 Conditioning: 10 rounds for total time (including rest) 25 double unders 200m sprint 1 minute rest Tuesday: Strength: For accumulate load Power clean + push jerk 3 EMOM x 4, 2 EMOM x 4, 1 EMOM x 4 Conditioning: 3 rounds 6 clean and jerk @ 80/55kg 12 burpee box jump 18 pullups Wednesday: Strength: A1: 6 DB/KB step up each A2: 10-12 partner GHR x 3 Conditioning: EMOM x 4 rounds (20 minutes) 1) 2 x 5/10/15m suicide 2) 15 wall balls 3) 40m sled (sprint) @ 60/40kg 4) 15 KB SDHP @ 32/24kg 5) rest * scale as needed to maintain reps SWOD A1: 5 close grip bench A2: 5 pendlay row x 5 10-1 Strict pull-up 20m sled @ 120/80kg Thursday: Strength: A1: 5 Tempo deadlift (113) A2: 5 bench press x 4 Conditioning: 2 rounds (including rest) 10 hang power snatch @ 60/kg 15 HSPU 20 T2B Run 800m Rest 2 minutes Friday: Strength: 1 1/4 front squat 2-2-2-2-2 Conditioning: For accumulate calories 3 minute AD rest 1 minute 3 minute Row rest 1 minute 2 minute AD rest 1 minute 2 minute Row rest 1 minute 1 minute AD rest 1 minute 1 minute Row Saturday: In Pairs partition reps as required-one person only working: 21 Thrusters (42.5/30) 21 Pullups 50 DU's 15 Thrusters 15 Pullups 50 DU's 9 Thrusters 9 Pullups 50 DU's Rest 5 mins then: Buy in 100/80 cals Assualt Bike 30 Alternating Lunges (50/35kg) 30 STO **RUN 800m 20 Alternating Lunges 20 STO **Run 600m 20 Alternating Lunges 20 STO **Run 400m *200m laps
0 Comments
Leave a Reply. |
![]()
Archives
June 2018
CategoriesGallery |