Week Commencing 06022017

Monday 6th

15 mins steady airdyne

5*5 KB strict press @24kg (5 sets of 5 each arm)

 

Tuesday 7th

7 mins burpees – 145!

 

5*3 power snatch@55

10@1 power snatch@60

 

Wednesday 8th

Rest Day

 

Thursday 9th

 

HSPU / HSPU kipping practice

 

12 minute AMRAP

5 HSPU (strict)

10 burpees

15 box jumps

8+14

 

Friday 10th

 

Clean every 30 seconds for 20 minutes (about 70% 1RM)

First 10 mins (20 reps) @ 70kg

Second 10 mins (20 reps) @ 72.5kg

 

3*10 back squat @100kg

 

16 mins steady watt bike.

On 100% effort 30 second burst @ 13:30-14 mins

 

Saturday 11th

Light, fast sled pushes

12*2 lengths @60 kg – focus on maximum speed

 

3*10 back raises with 20kg dumbell

 

3*10

Side raises

Front raises

Rear raises (reverse flys)

All with 10kg dumbells

 

Sunday 12th

 

Deadlifts;

5@100

5@120

5*5@130

 

Pull ups – 3*5

Chin ups – 3*5

 

20 minute team (pairs) AMRAP

50 SDHP @24/16kb kettlebells

50 burpees to a plate

50 OH lunges @20/10 kg plate

3 rounds.

 

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