Week Beginning 30/10/2017

Monday 30/10/2017

Bank Holiday

 

Tuesday 31/10/2017

MetCon
“15.1”
AMRAP x 9 Min
T2B x 15
Dead Lift x 10 (52.5/35)
Snatch x 5
Then
6 Minutes to find 1RM C&J

Strength
Performance
Hang Clean 6 x 2 @ 80% of above

Fitness
Pause Power Clean (2s @ knee) 8 x 1 @ 80% of above

Accessory
ME Bar Hang
Then
A1. Double DB Row 4 x 12
A2. Face Pulls 4 x 15

 

Wednesday 01/11/2017

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

MetCon
Power Clean x 21/15/9 (60/40)
Handstand Walk x 30′
Cal Row x 15/12/9
Handstand Walk x 30′

Accessory
Glute Ham Raises

 

Thursday 02/11/2007

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
Press x 10 (52.5/35)
OHS x 15
Push Press x 20
Front Squat x 25
Push Jerk x 30
Back Squat x 35

Accessory
Wall Walk Bridge
5 x 20 on/20 off

 

Friday 03/11/2007

MetCon
AMRAP x 35 Min
Row x 500m/400m
KBS x 50 (28/20)
Rope Climb x 5/3
Burpee x 50
DU x 100
Wall Ball x 50 (9/6)
ABC x 20/14
T2B x 50

Accessory
Spend 6 minutes Working on Grip based Gymnastic progressions

 

Saturday 04/11/2007

Strength
Strict Press 6 x 4*

*ME PP immediately after last set

MetCon
Dead Lift x 10,9,8,7…3,2,1
Sit up x 10,9,8,7…3,2,1
Double Under x 21

Accessory
A1. Bench Press 3 x 8-12
A2. Barbell Row 3 x 8-12