Monday

 

A)

Back squat

65% x 5

75% x 5

85% x 5+

 

B)

Deadlift 

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

3x10 hanging leg raises

 

OR

 

3 rounds

500m row (or run 400m if large numbers)

12 Deadlifts @ bodyweight

21 box jumps

 

Tuesday

 

A)

Strict press

70% x 3

80% x 3

90% x 3+

 

B)

Bench press

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

DB curls

3x10

 

OR

 

12 min AMRAP

10 burpees

25 double unders

 

Wednesday

 

A)

Weighted pull ups (or scaled variation)

5x5

B)

Run 1600m

100 air squats

75 sit ups

50 KB swings

25 box jump overs 

 

Thursday

A)

Deadlift

70% x 3

80% x 3

90% x 3+

 

B)

Back squat

5x10 @ 60% (level2 @ 65%)

Abwheel rollouts

5x10

 

OR

 

"Randy"

75 power snatches for time 35/25kg

 

Friday

Clean & Jerk practice, then:

For time

50 wall balls

200m run

15 Clean & Jerk 60/40kg

400m run

15 Clean & Jerk

200m run

50 wall balls

 

Saturday

"Collin"

6 rounds for time

400m plate carry 20/15kg

12 push press 50/35kg

12 box jumps

12 sumo deadlift high-pull 40/30kg

 

 

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