021017-081017

Monday 02

DB Press

5-5-5-5-5

 

EMOM35

min1 – 18DB push press 22.5/15kg

min2 – 18 box jumps 24/20kg

min3 – max DB snatch 22.5/15kg

min4 – rest

 

Tuesday 03

Squats

5-5-5-5-5 @77.5%

 

5 rounds

DU/SU 50/100

Bear crawl 1 length

TGU x4

 

Wednesday 04

EMOM20

Max weighted sled run

1 person work for full 1min

 

AMRAP20

3 pull ups

3 air squats

3 push ups

*add 3 each round

 

Thursday 05

Conventional deadlifit

5-5-5-5-5

 

For time @ 40/30kg

20 Thrusters

20 Sumo DL high pulls

20 OH squats

20 Push jerk

20 Front squats

*EMOM 5 burpees

 

Friday 06

Shoulder press

5-5-5-5-5 @77.5

 

Max effort suicide sprints

6 x 1

*5 lengths = 1 rep

2-3min rest between sprints

 

Saturday 07

Pull up work

 

Pairs AMRAP35

30 cal ski/row

30 DB walking lunges 25/17.5kg

*split as you like but evenly

 

Sunday 08

REST DAY

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s