May 9th-14th


Monday 9th

STRENGTH:

Every 2 mins, for 5 sets

6 Strict Shoulder Press (Same Weight as May 3rd, just one more rep every time)

6 Weighted Lunges each leg

CONDITIONING:

15 Min AMRAP

1 Snatch(135/95)

20 Double Unders

2 Snatches

20 Double Unders

3 Snatches

20 Double Unders

4 Snatches

20 Double Unders

…and so on, increasing by one Snatch every round

Tuesday 10th

CONDITIONING:

"5K Training Day"

Run 3 laps for time

*Rest 5 mins

Run 2 laps for time

*Rest 5 mins

Run 1 lap for time

*We'll repeat this one next month, so be SURE you make it in today so you can gauge your progress. (Scale appropriately for your running ability) Don't skip the running days! We'll test our 5k time on the second week of July:-D

Wednesday 11th

STRENGTH:

20 mins to try to add 5-10lbs to your 5RM Deadlift from Monday, May 2nd

(No touch and go. Each one is a dead stop)

CONDITIONING:

"DT"

5RFT

12 Deadlifts (155/105)

9 Hang Power Cleans

6 Push Jerks

FINISH:

3 Rounds

10 Strict TTB

20 Russian Twists

15 Leg Lifts

**Rest 1 min

Thursday 12th

STRENGTH:

2 mins at each station, for a total of 14 mins

Front Squat

*Set 1 – 5 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – 3 reps @ 85%

*Set 7 – 5 reps @ same weight used May 6th

CONDITIONING:

20 min EMOM

Even: 10 Overhead Walking Lunges

Odd: 7 Burpee Pullups

Friday 13th

STRENGTH:

Every 3 mins, for 5 sets

6-8 Bench Press

6-8 Chinups

CONDITIONING:

12 Min AMRAP

6 Dips

6 Ring Rows

6 High Box Jumps (30/24)

**try to jump on a box a few inches higher than you are used to using, push yourself!

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