Week Commencing 19122016

Monday 19th

  1. 12 Days of Fitness

Start on 1 and then do 2-1 and then do 3-2-1 etc until they have done 12-1):

1 Star Jump on top the tree! / 2 Squat Cleans (43/30) / 3 Pull Ups / 4 Press Ups / 5 Burpees / 6 Deadlifts (43/30) / 7 T2B / 8 Wall Balls / 9 Broad Jumps / 10 Power Cleans (43/30) / 11 Squat Jumps / 12 Thrusters (43/30)

 

@45

20:31

 

2. Assault bike

400 on

1 min slow

6 rounds

 

Tuesday 20th

 

10 min clean and Jerk EMOM @ 80kg

11th rep @ 85kg

 

Bring Sally Up/Down  – KB in front rack @24kg

 

5 rounds of 6 Stations – 1 minutes on each station;

Battle Ropes

25 Squat Jumps

RUN 200m

20 Press Ups

Assault Bike 15 Cals

REST

 

Wednesday 21st

Pistol practice and fun

DU practice and fun

 

2*15 OHS @42

5*20 OHS @42

 

Thursday 22nd

 

Work up to heavy Power Snatch/Hang Squat Snatch (as with this programme working on speed under bar).  – 65kg

 

Then 10mins to find max Snatch Balance – 75kg

 

Chipper:

50 Box Jumps

40 KB Snatches (24/16)

30 Pull Ups

20 Press Ups

10 Burpee 2 Pull Up bar (so burpee then touch the pull up bar each time)

6:02!

 

Friday 23rd

 

5*3 front squat @ 90 (good form!)

5*1 loooong pause front squat @ 60 – working on position

 

5*3 RDL @ 120

 

5*5 barbell row @ 80

 

Saturday 24th

 

40 lengths sled @100 on sled

Alternate push / pull

29:something

 

5 rounds;

2 lengths kb overhead carry – 24kg each hand

2 lengths kb front rack carry – 2* 24kg

 

Then 6 lengths farmers walk with 24 kg KB in each hand (unbroken)

 

1 Length = 15 yards

 

Sunday 25th

Christmas!!

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