Week Beginning 12/06/2017

Monday   12/06/2017
Gymnastics
Handstand Walk Practice
MetCon
Performance
Pull up x 50
Then
6 Rounds
Power Clean x 4 (60/40)
Thruster x 5
Then
Pull up x 50
Fitness
Pull up x 30
Then
6 Rounds
Power Clean x 4 (60/40)
Thruster x 5
Then
Pull up x 30
Accessory
Sled Push x 10
Rest : work = 1 : 1
Tuesday 13/06/2017
     
Strength
Performance
12 Minutes to work up to a heavy
Power Snatch + OHS
Fitness
12 Minutes to work up to a heavy
Power Snatch
MetCon
15/12/9
Bar MU
Box Jump (24/20)
Accessory
Plank Rotations 3 x 30s
Wednesday 14/06/2017
     
Strength
15 Minutes to work up to a heavy
Power Clean + 2 Push Jerk
MetCon
Row x 1km
Then
5 Rounds
T2B x 15
HSPU x 15
Accessory
3 Rounds (NFT)
Wall Walk x 3
1 Arm OHS x 3,3
Thursday 15/06/2017
     
Strength
Back Squat
3,3,3,3,3 (Each Set Starts Every 4 Mins)
MetCon
Run x 600m
Rope Climb x 3
Run x 400m
Rope Climb x 2
Run x 200m
Rope Climb x 1
Friday 16/06/2017
     
Strength
Press x 3/3/3/3
Push Press x 3/3/3/3
MetCon
9/6/3
Dead Lift (140/90)
Burpee OB
C2B
Accessory
Bar Hang 2 x ME, Rest = 2 Min
Saturday 17/06/2017
     
MetCon
Pull up x 12
Thruster x 12 (45/30)
Push up x 12
Thruster x 12
Burpee x 12
Thruster x 12
T2B x 12
Thruster x 12
Box Jump x 12 (24/20)
Thruster x 12
Wall Ball x 12 (9/6)
Thruster x 12