Monday Strength: Clean and jerk (Squat) 3,3,3,2,2,2 Conditioning: 3 rounds 21/15/9 Thrusters @ 40/50/60//30/35/40kg 15 T2B 50 double unders Tuesday Strength: Back squat 3 EMOM x 10 for accumulate weight Conditioning: 'Tabata speed' 8 x 20/10 for accumulate reps AD cals Row cals 10m shuttle * rest 2 minutes between each Wednesday Strength: Deadlift 3 EMOM x 10 for accumulate weight Conditioning: 75 wall balls 50 pullups 25 burpees * EMOM 3 power cleans @ 80/55kg SWOD 'The other total' Thursday Strength: A1: 6 Ring dip A2: 6 Bulgarian split squat (each) x 5 Conditioning: 21/15/9 run 200m HSPU Then 21/15/9 run 200m Hand release pushup Friday Strength: Snatch (Squat) 3,3,3,2,2,2 Conditioning: 2:30 minutes at each for accumulate reps AD cals Power snatch @ 52.5/35kg Box overs OHS @ 52.5/35kg Saturday: In pairs P1 1 min max sled push (80/60kg) P2 Rests P2 1 min max sled push P1 rests X3 P1 1 min max POWER CLEANS (60/40kg) P2 1 min max POWER CLEANS X3 P1 1 min max AD CALS P2 Rests P2 1 min max AD CALS P1 rests X3 P1 1 min max STO (60/40kg) P2 Rests P2 1 min max STO (60/40kg) P1 rests X3 P1 1 min max ROW CALS P2 Rests P2 1 min max ROW CALS P1 rests X3
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