July 10 – 16 2017

Week 2 of block 2

Weights should be a little bit heavier this week, still doing 5 sets with your 5th set being as many reps as possible.

Remember to bring your notebook to record the weights that you lifted, and how many reps you managed to do on your last set.

This week we are working at 80% of your 1rm.

———————————————————————————————————-

Monday July 10 2017

strength
squat 4×5 + 1×5+ (2-3 mins rest)
shoulder press 4×5 + 1×5+ (2-3 mins rest)

tri-set:
4 sets
pull ups x5 / split squats x5el / deadbugs x12

intervals
row 250m x 4
60s rest between set

 

Tuesday July 11 2017

strength
8 sets of;
8 dumbell bench press
8 ring dips/ bar dips


conditioning
4 min AMRAP;
10 cal row
10 alt KB cleans
2 min rest
4 min AMRAP
10 weighted butterfly sit ups
10 push ups

 

Wednesday July 12 2017

strength
clean 5×3 (2-3 mins rest)
deadlift 4×5 + 1×5+ (2-3 mins rest)

triset:
4 sets;
ring dips x 5
hip thrusts x 10
plank 30s

tempos
run 400m x 4
60s rest between sets

Thursday July 13 2017

strength
8-8-8-8-8
pull ups

or

5-5-5-5-5
5 second negative pull ups


conditioning
3 round for time;
15 thrusters
12 burpees


Friday July 14 2017

strength

squats 4×5 + 1×5+ (2-3mins rest)
bench press 4×5 + 1×5+ (2-3mins rest)

triset:
4 sets;
pull ups x 5
walking lunges x 20
ab roll outs x 6


intervals
bike 500m x 4
60s rest between sets

Saturday July 15 2017

strength
10-10-10-10-10
deadlifts

Then in pairs…
run together… other movements are split evenly, one work, one rest

250m run
50 Deadlifts
250m run
100 Kettlebell swings
250m run
50 Deadlifts
250m run
100 Kettlebell swings
250m run


Sunday July 16 2017

session to be decided by coach

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