Week Commencing 16012017

Monday 16th

Rest

Tuesday 17th

50 Air squats / 10 burpees

40 Abmat situps / 10 burpees

30 Lunges alternating / 10 burpees

20 American swings 24/16 / 10 burpees

10 T2Bs / 10 burpees

20 American swings 24/16 / 10 burpees

30 lunges alternating / 10 burpees

40 Abmat situps / 10 burpees

50 Air squats / 10 burpees

13:44!

5*5 strict pull ups – mostly c2b

Wednesday 18th

Rest day

Thursday 19th

AM

Front squat

5@85

3@92.5

2@100

1@105

Fail 110 😦

3*3@80 – work on perfect form

Strict press

5*5@52.5

PM

3 Rounds for time;

10 over shoulder slam ball @50kg

20 alternate dumbbell snatches@25kg

10 wall balls @ 30lb

20 box jumps @ 24″

16:58

Kipping pull up practice

L-sit pull up practice

Friday 20th

!0 * Snatch + Hang snatch

5@50

5@55

5*3 drop snatch

3*3@40

2*3@45

Aim was zero heave – 100% drop – not upwards movement

5*3 bench press

1*3@80

4*3@85

250m row, 1 minute rest * 5 rounds

All 48.5-49.5 seconds

Steam room 🙂

Saturday 21st

5*2 back squat @115kg

2*3 long pause back squat @100kg

All good from and deep

5*6 back raises

1*6@16kg dumbbell

4*6@20kg dumbbell

Steam room 🙂

Sunday 22nd

10*1 clean and Jerk

5@80kg

5@85kg

3@70kg – focus on speed and form

5*3 deadlift @130kg

2Km run

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