310717-060817

 

Monday 31

60% 1rm

Strength

5-5-5-5-5-5-5-5-5-5- Deadlift

5-5-5-5-5-5-5-5-5-5- Bench press

Conditioning

30-24-20-16- Lunges 20/16kg

20-16-12-8- Toes to bar

 

Tuesday 01

Strength

5-5-5-5-5- Handstand push ups

or

5x 30 second handstand holds

Conditioning

Death by push press 60/ 40kg

15 minute cap

 

Wednesday 02

Strength

6 sets of;

10 bent over rows, 10 cable seated row, 10 ring rows

Conditioning

In pairs

4km row, 3km run

Break down however you like

 

Thursday 03

Strength

60% 1 RM

5-5-5-5-5-5-5-5-5-5- Squats

5-5-5-5-5-5-5-5-5-5- Strict press

Conditioning

7 rounds

250m run

10 Plate Ground to overhead 20/15kg

10 goblet squats 32/24Kg

 

Friday 04

Strength

3-3-3-3-3-3-3-3-3-3- Cleans

Conditioning

21-15-9

Power cleans 60/40kg

Ring dips

 

Cheeky little finisher to follow

 

Saturday 05

Strength

10-9-8-7-6-5-4-3-2-1 pull ups

10-9-8-7-6-5-4-3-2-1 Ring rows

Conditioning

In pairs

2 rounds of;

3 min amraps

Push ups

squats

KB swings

Burpees

 

Sunday 06

session to be decided by coach

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