Week Beginning 01/05/2017

Monday 01/05/2017
     
Bank Holiday
Tuesday 02/05/2017
     
Strength
Fitness
Back Squat
5 x 5
Performance
Back Squat
3 x 5 >80%
1,1,1 >90%
MetCon
Burpee x 60
Wall Ball x 50 (9/6)
DB Snatch x 40/40 (25/15)
Accessory
2 Rounds
Plank Rotations
35s each position
Wednesday 03/05/2017
     
Strength
A1. Ring Dip 3,3,3,3,3,3
A2. Chin up 6,5,4,3,2,1
MetCon
For total HPC AMRAP x 16 Mins
Run x 200m
HPC x ME (45/30)
Accessory
Shoulder Taps
5 x 5 E/S
Thursday 04/05/2017
     
Skill
Fitness
10 Minutes Double Under Practice
Performance
EMOM x 10
Burpee x 4
Unbroken DU x 20-40
MetCon
Fitness
6 Rounds
STOH x 20
KBS x 50
Performance
2 Rounds
HSPU x 20
American KBS x 50 (24/16)
2 Rounds
Ring Dip x 20
American KBS x 50
2 Rounds
Push Jerk x 20
American KBS x 50
Accessory
2 rounds
Tricep Push Downs x 12
Hammer Curls x 12
Friday 05/05/2017
     
Gymnastics
Fitness
EMOM x 10
T2B x 3-6
Performance
Every 30s x 20
T2B x 1 (+1)
MetCon
AMRAP x 10 Mins
HSPU x 7
FR Lunge x 14 (50/33)
Accessory
A1. Barbell Row 4 x 10 (Supine Grip)
A2. 1 Arm Banded Scap Retractions 4 x 10
Saturday 06/05/2017
     
MetCon
In 15 Mins establish 1RM Clean
Then
with a 20 min clock
Run x 1km
Then
AMRAP
Clean x 1 (80% of 1RM)
Pull up x 5