14/08/17-20/08/17

Monday

Deadlift
Build to 75% then AMAP

Bench press
Build to 75% then AMAP

21-18-15-12-9-6-3
Kettle bell swings (24/16)
Dumbbell push press (20/14)

 

Tuesday

15-15-15-15-15
Pull-ups (go to failure on pull-ups, if you manage 12, you finish the reps on ring rows)

12 min AMRAP
5 power cleans (60/40)
10 Burpees
15 wall balls

 

Wednesday

Back squat
Build to 75% then AMAP

Strict press-
Build to 75% then AMAP

5 rounds for time
5 thrusters (50/40)
10 toes to bar
15 sit ups (15/10)

 

Thursday

3-3-3-3-3
Squat snatch

4 rounds for time
8 Overhead squats (40/30)
6 V-sit ups
4 wall climbs
2 lengths farmers walk (30/24)

 

Friday

6 sets of;
10 Front squats
20 walking lunges

20-18-16-14-12-10-8-6-4-2
Goblet squats (28/20)
push ups

 

Saturday

10 min EMOM
5 push press

In pairs
100 kettle bell swings
100 burpees
100 cal row

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