Week Beginning 17/04/2017

Tuesday 18/04/2017

Strength
Fitness
Back Squat
5 x 5

Performance
Back Squat
3 x 5 >80%
1,1,1 >90%

MetCon
3 Rounds
Run x 400m
Power Snatch x 20 (30/20)

Accessory
2 Rounds
Plank Rotations
35s each position

 

Wednesday 19/04/2017

Gymnastics
Fitness
EMOM x 10
T2B x 3-6

Performance
Every 30s x 20
T2B x 1 (+1)

MetCon
AMRAP x 8 Min
Wall Ball x 3,6,9…
KBS x 3,6,9…
Sit up x 3,6,9…

Accessory
A1. Barbell Row 4 x 10 (Supine Grip)
A2. 1 Arm Banded Scap Retractions 4 x 10

 

Thursday 20/04/2017

Strength
A1. Ring Dip 3,3,3,3,3,3
A2. Chin up 6,5,4,3,2,1

MetCon
Fitness
“DT”
5 Rounds
Dead Lift x 12 (70/45)
HPC x 9
Push Jerk x 6

Performance
1 Round of Unbroken DT for Max Weight

Accessory
Handstand walk practice

 

Friday 21/04/2017

Skill
Fitness
10 Minutes Double Under Practice

Performance
EMOM x 10
Burpee x 4
Unbroken DU x 20-40

MetCon
EMOM x 7
C&J x 2 (70%)
Then
AMRAP x 20 Mins
Pull up x 15
Dead Lift x 20 (C&J Weight)
Run x 50m

 

Saturday 22/04/2017

MetCon
“Kelly”
5 Rounds of
Run x 400m
Box Jump x 30 (24/20)
Wall Ball x 30 (9/6)