Monday

 

A)

Bench press

70% x 3

80% x 3

90% x 3+

 

B)

Strict press

5 x 10 @ 50%

 

Curls

3 x 10

 

OR

 

Run 800m

21 KB swings 24/16kg

21 Goblet Squats 24/16kg

Run 600m

15 KB swings

15 Goblet squats

Run 400m

9 KB swings

9 Goblet squats

 

Tuesday

 

A)

Strict pull ups

5-5-5-5-5

Scaled or weighted as appropriate

 

B)

In pairs

 

20 min AMRAP

2k row buy in

50 wall balls

100 double unders

 

Wednesday

 

A)

Back squat

70% x 3

80% x 3

90% x 3+

 

B)

Deadlift

5 x 10 @ 50% (level 2 @60%)

 

3 x 10 hanging leg raises

 

OR

 

21-15-9

Deadlift 80/60kg  -  Level 2 100/70kg

Box jumps

push ups

 

Thursday

 

A)

Turkish Get Up

 

Work up to a heavy single on each arm, then 5x2 one weight down from that.

 

B)

“Fran”

 

21-15-9

Thrusters 40/30kg

Pull ups

 

Friday

 

A)

Press

75% x 5

85% x 3

95% x 1+

 

B)

Bench press

5 x 10 @ 50% (level 2 @ 60%)

 

Bent over row

3 x 10

 

OR

 

10 min AMRAP

10 power cleans 50/35kg

100m run

10 bar facing burpees

100m run

 

Saturday

 

For time

 

2 rounds

 

50 walking overhead lunges 20/15kg

40 sit ups

30 KB swings 24/16kg

20 push press 40/30kg

10 knees to elbows

20 thrusters

30 goblet squats

40 push ups

50 air squats


 

Comp group

 

A)

Snatch - think form

 

3 x 70%

3 x 75%

3 x 80%

2 x 75%

2 x 80%

2 x 85%

1 x 80%

1 x 85%

1 x 90%

 

B)

3 rounds

 

30 wall balls

30 power snatch 40/30kg

30 box jump overs

30 toes to bar

 

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