Week Beginning 06/11/2017

Monday 06/11/2017

Strength
Performance
4 Rounds
Strict Pull up x 8-12
Rest 10 Seconds
Strict Chin up x 4-10
Rest x 3 Minutes

Fitness
A1. Rack Pull ups 4 x Max -1
B1. Ring Row 4 x 6-10

MetCon
4 Rounds
Burpee x 20
KBS x 30 (28/20)
Unbroken DU x 40

 

Tuesday 07/11/2017

Strength
6 Rounds
Keg Clean & Press x 6-8
Suitcase Carry x 25m E/S

MetCon
AMRAP x 9
Thruster x 3 (52.5/35)
T2B x 9

Accessory
A1. Seated Banded Row 4 x 12
A2. Horizontal to Floor Ring Row 4 x 8

 

Wednesday 08/11/2017

Strength
Strict Press 7×3*

*ME PP immediately after last set

MetCon
4 Rounds
Wall Ball x 25
Pull up x 20

Accessory
Glute Ham Raises

 

Thursday 09/11/2017

Strength
Back Squat 3 x 6 [3,2,0,1]

MetCon
AMRAP x 12
DB Snatch x 10
DU x 50

Accessory
Weighted Sit-ups
3 x 8-12

 

Friday 10/11/2017

Strength
Performance
Work up to a heavy Dip Snatch + OHS

Fitness
Work up to a heavy Dip Power Snatch + OHS

MetCon
Max HSPU in 60s
Then
2 Rounds
Power Clean x 21 (70/45)
Burpee Over Bar x 15
Muscle Up x 9

Accessory
200 Double Unders

 

Saturday 11/11/2017

MetCon
Every 3 Mins x 5
Rope Climb x 2
Row x 400m/300m
Then
Every 3 Mins x 5
Clean & Jerk x 5 (70/45)
Then
Every 3 Mins x 5
Burpee Box Jump x 10
DU x 30