Week Beginning 17/07/2017

Monday 17/07/2017
     
Strength
Performance
A1. DB Row 4 x 8-12
A2. Ring Push up 4 x 12-15 (3s lower)
Fitness
A1. DB Row 4 x 8-12
A2. DB Bench Press 4 x 8-12
MetCon
5 Rounds
Power Clean x 9 (60/40)
Thruster x 6
Rope Climb x 3
Rest x 90s
Accessory
Wall Squat 10 x 1 w/ 6s Hold
Tuesday 18/07/2017
     
Strength
15 Minutes to work up to a heavy
Power Snatch + 2 Hang Snatch + OHS
MetCon
4 Rounds
Muscle Up x 5
Burpee Box Jump Over x 10 (24/20)
DU x 15
Accessory
4 Rounds
Rear Delt Fly x 12
Rope Lowers x 3
Wednesday 19/07/2017
     
Strength
6 Rounds
Suitcase Carry x 100′ E/S
1 Arm KBS x 12 E/S
MetCon
In Teams of 2 Complete
Wall Ball x 150 (9/6)
Run x 1500m
Pull up x 150
Thursday 20/07/2017
     
Strength
Suitcase Deadlift
5 x 5
MetCon
“Randy”
75 Power Snatches for time (35/22.5)
Accessory
Hollow Hold 3 x 20s, rest = 10s
Arch Hold 3 x 20s, rest = 10s
Friday 21/07/2017
     
Strength
Front Squat
4 x 6 @ 70%
MetCon
AMRAP x 12
DB Snatch x 9/9 (25/15)
T2B x 9
Accessory
Row x 500m
Saturday 22/07/2017
     
Strength
A1. RDL 4 x 6-8
A2. KB Press 4 x 5/5
MetCon
“Nicole”
AMRAP x 20 Min for total Pull up
Run x 400m
Pull up x ME