Monday

 

A)

Back squat

75% x 5

85% x 3

95% x 1+

 

B)

Deadlift

5x10 @ 60% (level 2 @ 65%)

 

Hanging leg raises

5x10

 

OR

 

5 rounds

7 deadlift 100/70kg

30 air squats

7 strict handstand push ups


 

Tuesday

 

A)

Bench press

75% x 5

85% x 3

95% x 1

 

B)

Press

5 x 10 @ 60% (level 2 @ 65%)

 

Hammer curls

5x10

 

OR

 

For time:

20 thrusters 40/30kg

20 hang power cleans

20 push press

20 overhead squats

20 front squats

 

Wednesday

 

A)

Press

40% x 5

50% x 5

60% x 5

 

B)

Bench press

5 x 10 @ 60%

 

Barbell curls

5x10


 

OR


 

10min AMRAP

10 DB push press 15/10kg

10 DB box step overs

100m run


 

Thursday

 

A)

Deadlift

40% x 5

50% x 5

60% x 5

 

B)

Back squat

5x10 @ 60%

 

Abwheel rollouts

5x10

 

OR

 

For time:

75 double unders

50 KB swings

25 burpees

50 KB swings

75 double unders

Friday

 

A)

Power clean technique practice

 

B)
20 min AMRAP

5 power cleans 50/35kg (level 2 60/40kg)

10 toes to bar

15 wall balls

 

Saturday

 

“Filthy Fifty”

 

50 box jumps

50 jumping pull ups

50 KB swings

50 walking lunge steps

50 knees to elbow

50 push press - empty bar

50 sit ups

50 wall balls

50 burpees

50 double unders

 

Comp Group

A)

20 rep max deadlift - 10min window

B)

For time

5-4-3-2-1

Overhead squat 60/40kg

Bar muscle up

Followed by 20 walking lunge steps with bar on back of shoulders

Immediately into

5-4-3-2-1

Power snatches 60/40kg

Box jumps 30/24"

Followed by 20 walking lunge steps with bar in front rack

Immediately into

5-4-3-2-1

Deficit HSPU - 25/15kg plates to create deficit

Squat clean 60/40kg

Finish with 20 walking lunge steps with a 25/20kg plate overhead

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