Week Beginning 22/05/2017

Monday 22/05/2017
     
Strength
Fitness
Back Squat
5 x 5
Performance
Back Squat
1 @ 92.5%
6 @ 80%
1 @ 95%
6 @ 82.5%
1 @ 97.5%
6+ @ 85%
MetCon
8 Min AMRAP
HSPU x 8
KBS x 20 (28/20)
Tuesday 23/05/2017
     
Strength
12 Minutes to find a max
Power Snatch + 2 Hang Snatch
MetCon
“T.U.P.”
15/12/9/6/3
Power Clean (60/40)
Pull up
Front Squat
Pull up
Wednesday 24/05/2017
     
Strength
Fitness
A1. Tall Kneeling KB  Press 2 x 10
B1. Press + Push Press 5 x 5+5
B2. 1 Arm DB Row 5 x 8-10
Performance
A1. Tall Kneeling Alternating KB  Press 2 x 10
B1. Press x 3,3,2,2,1,1
B2. 1 Arm Row 5 x 6-8
C1. Press x ME, Push Press x ME, Push Jerk x ME @ 75% of above
MetCon
Fitness
For Time
30 Burpee Pull ups
Performance
For Time
30 Burpee Muscle Ups
Thursday 25/05/2017
     
Gymnastics
Fitness
EMOM x 10
T2B x 3-6
Performance
Every 30s x 20
T2B x 1 (+1)
MetCon
2 Rounds
Single Side DB Snatch x 15
DB Carry x 400m
Single Side DB Snatch x 15
DB Carry x 400m
Accessory
Wall Walk x 30 (not for time)
Friday 26/05/2017
     
MetCon
21/15/9
Box Jump (24/20)
T2B
Strength
15 Minutes to work up to a 3RM Thruster
Rest x 3 Mins
Then
AMRAP x 2 Mins
Thruster (80% of 3RM)
Saturday 27/05/2017
     
MetCon
“2010 Games Event 2”
run x 1200
KBS x 63 (28/20)
Pull up x 36
Run x 800
KBS x 42 (28/20)
Pull up x 24
Run x 400
KBS x 21 (28/20)
Pull up x 12