Week Commencing 06032017

Threw in a couple of rest days this week and some solid training.  Mixed it up at the weekend by chopping down a couple of trees then cutting them into manageable pieces. Also tried a yoga class on Sunday – mobility and rolling should be considered a key part of your program 🙂

Monday 6th

Rest day

Tuesday 7th

FOR TIME

100 Sit Ups

90 Air Squats

800m Run

70 Walking Lunges

60 HRPU

50 KBs (24/16)

40 Burpee Broad Jumps

30 Box Jumps

20 T2B

10 Pull Ups

21:52

Wednesday 8th

Snatch-Hang Snatch-Overhead Squat Complex

Perform complex every 90 seconds

6@50kg

6@55kg

6@60kg

Narrow stance squat (arse to grass 🙂 )

5@60

5@90

5@100

3*3@105

All done in lifters for a change.

Thursday 9th

Clean practice

Warm up

4@80

6@85

10@80

3@70 – focus on speed

Run 2.4km in weighted vest

Friday 10th

Rest Day

Saturday 11th

Chopping down trees!

Bench press

10@40

10@50

10@60

10@70

3*5@80

Shoulder accessory work

Front / side / rear delt work

Bicep curl and Triceps extensions

5*10@16kg dumbells

Sunday 12th

‘Santiago’

7 Rounds:

18 DB Hang Squat Clean (15kg/10kg)

18 Pull Ups10 Power Cleans (60/40)

10 HSPU

30:08

Yoga class!

Advertisements

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