07th August- 13th August

Monday 7th

Strength

Front squat

10 min EMOM

5 reps 60 %

Conditioning

25 sit ups, 25 goblet squats, 250m run, 25 sit ups, 25 goblet squats, 250m run, 25 sit ups, 25 goblet squats, 250m run, 25 sit ups, 25 goblet squats

 

Tuesday 8th

Strength 70%

3-3-3-3-3-3-3-3-3-3- Deadlift

3-3-3-3-3-3-3-3-3-3- Bench

Conditioning

For 15 minutes

3,6,9,12,15,18 etc

Bodyweight deadlift

push ups

 

Wednesday 9th

Strength

10-10-10 – Single arm row

6-6-6-6 – Chest to bar pullups

Conditioning

4 min amrap

10 Plate GTOH 25kg/ Plate OH Lunge 25kg

1 min rest

4 min amrap

10 pullups/ 10 ring dips

1 min rest

10 kettlebell swings 32kg/ 10 DB push press 20KG

 

Thursday 10th

Strength

10-10-8-8-6-6-4-4-2-2- Overhead squats

Conditioning

5 rounds for time

2 length burpee broad jumps/ 10 toes to bar

 

Friday 11th

Strength 70%

3-3-3-3-3-3-3-3-3-3- Squats

3-3-3-3-3-3-3-3-3-3- Shoulder press

Conditioning

27-21-15-9

Cal row/ DB Thrusters 20KG

 

Saturday 12th

15 minutes Gymnastics weaknesses (Handstands/ skipping/ pull ups/ dips/ push ups)

pick one and work on it- Coach will help

Conditioning

100-80-60-40-20

wall balls 9/7/ sit ups

 

 

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