Week Commencing 20032017

Another week including some great accessory sessions!  I can’t stress how important I think these are for injury prevention.

Monday 20th

Rest day

 

Tuesday 21st

every 3mins for 10 Rounds (2 x each station)

  1. A) Run 600m
  2. B) Row 500m
  3. C) 50 KB Swings 32kg (russian)
  4. D) Ski 500m
  5. E) Assault bike for 30 Cals

 

Wednesday 22nd

Airdyne;

Warm up

10 rounds

1 min max effort

1 min slow

 

Thursday 23rd

10*2 Front squat@95kg

25 strict chest to bar pull ups (not as one set obviously!)

8 minute EMOM

8 toes to bar – practicing bigger kip and straighter legs

10 strict pull ups (one set)

 

Friday 24th

Hang snatch practice – focus on speed and feet not coming out too wide

In lifters

3*2@40

5*2@50

5*2@55

5*2@60

5*1@65

 

Pause squat – in lifters – super arse to grass

1*3@100

5*3@105

 

Saturday 25th

Accessory Saturday;

Dumbbell curls – 2*6@20, 1*10@20kg

Bench dips, 3*10@20kg

Weighted leg raises 5*6@4kg

Back extensions 5*6@10kg – plate – arms extended

 

6 Rounds

10KB swings @28

10 walking lunges

10 burpees

 

Sunday 26th

Split Jerk practice

3/2/1 – 3/2/1 – 3/2/1 -1

 

W1 – 70-75-80

W2 – 75-80-85

W3 – 80-85-90-95

 

Strict press – 4*4

4@ – 55 – 57.5 – 60 – 62.5

 

Weighted pull up – 4*4

4@10 kg, 3*4@15kg

 

Plyo press up – 2*25kg bumpers each side.

5*6

 

Thumbs down rear fly

5*6 *10kg

 

100 cleans for time @60kg

5 burpee EMOM

  • On every minute stop cleaning and do 5 burpees.  Then carry on cleaning.

13:51

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