Week Beginning 27/11/2017

Monday 27/11/2017

MetCon
Minutes 0-10
6 Rounds
HSPU x 8
Pull up x 16

Minutes 10-12
ME Burpee Box Jump (24/20)

Minutes 12-25
Establish 1RM Snatch

Minutes 25-40
AMRAP x 15
Dead Lift x 16 (85/55)
DU x 32

 

Tuesday 28/11/2017

Strength
Find a Heavy Single of the Complex:
Clean Pull + Clean + Front Squat

MetCon
In Teams of 2 with one working at a time:
AMRAP x 20 mins
DB Snatch x 16 (25/15)
Row x 50m*

*Add 50m each round

 

Wednesday 29/11/2017

Strength
Back Squat 3 x 6 [3,2,0,1]

MetCon
30/20/10
Push up
KBS (28/20)
DU

Accessory
Side Plank Lifts
3 x 5-10 E/S

 

Thursday 30/11/2017

Strength
6 Rounds
Keg OH Carry x 50m
ME Pinch Grip Hold (15/10)

MetCon
21/15/9
T2B
Box Jumps (24/20)

 

Friday 01/12/2017

Strength
Strict Press 6 x 1

MetCon
2 Rounds
MU x 9
Wall Ball x 30 (9/60
MU x 9
Power Clean x 30 (70/45)

Accessory
Sled Push x 10

 

Saturday 02/12/2017

Strength
Performance
4 Rounds
Strict Pull up x 8-12
Rest 10 Seconds
Strict Chin up x 4-10
Rest x 3 Minutes

Fitness
A1. Rack Pull ups 4 x Max -1
B1. Ring Row 4 x 6-10

MetCon
Run x 1km
STOH x 20 (52.5/35)
Run x 800m
STOH x 20 (52.5/35)
Run x 600m
STOH x 20 (52.5/35)
Run x 400m
STOH x 20 (52.5/35)
Run x 200m
STOH x 20 (52.5/35)