Week Commencing 13022017

Fun and varied week.  First time trying dumbbell squat cleans on Sunday as well 🙂

Monday 13th

Hang snatch

Warm up

3*1@55

3*1@60

10*1@65

Triple@50 for speed

Swam 10 lengths #slow…

Tuesday 14th

Heavy Strict Fran

21-15-9

50kg Thrusters

Strict pull ups

6:58

Front squat

2@80

5*2@90

Wednesday 15th

Rest Day

Thursday 16th

Back Squat

3@100

2@110

1@117.5

5*1@120 🙂

EMOM 10

A) 7/8 C2B

B) 12 Pistols.

EMOM 10

A) 10 Ring Dips

B) 15 AKBS @32kg

Friday 17th

Muscle up and false grip and transition practice.

2 rounds @50kg;

12 Burpees

12 Thrusters

12 Burpees

12 Power Snatches

12 Burpees

12 Push Jerks

12 Burpees

12 Hang squat cleans

12 Burpees

12 Overhead Squats

23:28

Saturday 18th

Rest day – Family day!

Sunday 19th

Deadlift

5@100

5@120

3@130

5*3@140

Barbell Row

8@60

5@80

5*3@90

8 Rounds

2 mins rest between rounds

12 Calorie Row

9 Box Jump-Overs 24″

6 DB Hang Squat Cleans 22.5kg

27:28

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