Week Beginning 19/06/2017

Monday 19/06/2017

Strength
Performance
12 Minutes to find Max for
Snatch Pull + Snatch

Fitness
12 Minutes to find Max for
Snatch Pull + Power Snatch

MetCon
10,9,8…3,2,1
Front Rack Lunges [Each Leg] (70/45)
Burpee OB

Accessory
Peg Board Climbs x 5

 

Tuesday 20/06/2017

Strength
1 Arm KB Press
5/5,5/5,4/4,4/4,3/3,3/3

MetCon
5 Rounds for time
C2B x 10
Tyre Slams x 30
Wall Ball x 10 (9/6)

Accessory
Pendlay Row 3 x 8

 

Wednesday 21/06/2017

Strength
Back Squat
3,3,3,3,3 (Each Set Starts Every 4 Mins)

MetCon
3 Rounds
Wall Ball Sit-ups x 25 (9/6)
Run x 400m

 

Thursday 22/06/2017

MetCon
AMRAP x 15 Min
GTOH x 6 (70/45)
T2B x 9
Box Jump Over x 12 (24/20)
Then
15 Mins to establish Max GTOH

Accessory
Sled Push x 10

 

Friday 23/06/2017

Gymnastics
Performance
EMOM x 16
Odd: Peg Board x 1
Even: HS Walk x 30′

Fitness
16 Mins HS Walk Practice

MetCon
Row x 21 Cal
Power Snatch x 15 (50/35)
Rope Climb x 9

Accessory
DU x 200

 

Saturday 24/06/2017

MetCon
“Lumberjack 20”
20 Deadlifts (125/82.5)
Run 400m
20 KB swings (24/16)
Run 400m
20 Overhead Squats (50/30)
Run 400m
20 Burpees
Run 400m
20 Pullups
Run 400m
20 Box jumps (24/20)
Run 400m
20 DB Cleans (20/15)
Run 400m