Week Beginning 24/04/2017

Monday 24/04/2017

Strength
Fitness
Back Squat
5 x 5

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

MetCon
6 Rounds
HS Push up x 6
KBS x 15 (28/20)

Accessory
3 Rounds
Hollow Hold x 30s
Arch Hold x 30s

 

Tuesday 25/04/2017

Gymnastics
Fitness
EMOM x 10
T2B x 3-6

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

MetCon

DU x 20
Burpee OB x 3/6/9/6/3
Power Snatch x 3/6/9/6/3 (45/30)
Then
DU x 20
Burpee OB x 3/6/9/6/3
Front Squat x 3/6/9/6/3 (60/40)

 

Wednesday 26/04/2017

Strength
A1. RDL 4 x 6-10
A2. Side Plank x 30s E/S

B1. Banded Lunges 2 x 15 E/L

MetCon
3 Rounds
Wall Ball x 21 (9/6)
DB Snatch x 15 (25/15)
Burpee Box Jump x 9 (24/20)

Accessory
Renegade Row 3 x 6

 

 

Thursday 27/04/2017

Strength
Fitness
Front Squat
4 x 10

Performance
Pause Front Squat
6 x 3 w/ 2s Pause

MetCon
AMRAP x 7
Dead Lift x 7 (90/60)
Run x 50m
Box Jump x 14 (24/20)
DU x 25
Run x 50m

Accessory
Tall Kneeling Pallof Press 3 x 8 E/S

 

 

Friday 28/04/2017

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 1,1,1,1,1
B2. 1 Arm Row 5 x 6-8

C1. Press x ME, Push Press x ME, Push Jerk x ME @ 75% of above

MetCon
“Amanda”
9,7,5
Muscle up
Snatch (60/40)

 

Saturday 29/04/2017

MetCon
“Whitten”
Five rounds for time of:
22 Kettlebell swings (32/24)
22 Box jump (24/20)
Run 400 meters
22 Burpees
22 Wall ball (9/6)