Monday:
Strength: Back squat 6-6-4-4-2-2 Conditioning: Complex ~ Every 2 minutes for total weight x 12 minutes (6 rounds) 4 power cleans 4 STO 4 front squat 30 double unders at the end of every round *Bar must not be regripped for set to count! All 12 reps in one sequence Tuesday: Strength: A1: 8 DB/KB Floor press A2: 8 Pendlay row x 4 Conditioning: 4 rounds 7 strict pullups Run 100m 9 HR pushups Run 100m 12 box jumps Run 100m 15 abmat situps Run 100m Wednesday: Strength: Clean pull 6-6-4-4-2-2 Conditioning: 45/40 cal AD (buy in) 21/15/9 Deadlift @ 100/70kg HSPU 'SWOD' Behind the neck jerk 1rm (10 minutes) Squat clean + hang clean EMOM x 10 AMRAP ladder Cluster (squat clean thruster) 1 minute on/ 1 minute off 60/40 75/50 90/60 Thursday: Strength: A1: 12 alternating BB stepup A2: 12 alternating DB/KB renegade row x 4 Conditioning: 4 x 2 minute AMRAP's/ resting 2 minutes between Row 15/13 cals Max front squats @ 60/40kg in remainder Friday: Strength: EMOM x 10 for total weight 1 power snatch + 2 OHS Conditioning: 3 rounds on a 5 minutes timer/ rest 2:30 minutes between Run 400m 15 T2B Max clean and jerk in remainder Rd 1 60/40 Rd 2 75/50 Rd 3 90/60 Saturday: In Pairs, 5 Rounds for time: 1. 30 x Overhead Walking Lunges (15/10) 2. 30 x KB Swings (32/24) 3. 30 x Pull Ups/Ring rows 4. 30 x Box Jumps (24/20) 5. Run 400m One person working at a time, while your partner: 1. O/H Static plate hold 2. Static Wall Squat Hold 3. Dead Hang 4. Alternate Box Jumps 5. Run Together *partition reps as required
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