Monday the 18th to Friday the 22nd

Monday

Every 3 minutes for 5 sets do:

4 deadlift + 8 pushpress

Choose a weight on both movements that you can maintain good form and go straight from the deadlift into the pushpress

13 to 18 minutes – rest

18 to 30 minutes

10 single arm dumbbell strict press – 10 on 1 arm then 10 on the other – this will get tough so go light
20 situps
40 meter kettlebell farmers walk – up and down the gym – grab 2 heavy kettlebells, make it tough

OVERTIME

Acid Bath

500m ski erg
500m row
1000m bike erg

Tuesday

Skill – 10 minutes handstand/handstand walk or bar or ring muscleup practice

5 3 minute rounds with 1 minute break between rounds:

5 dball cleans 40/30kg
5 heavy wallballs – go heavier than normal – there ia a 10kg and a 12kg on the shelves for the rx boys. rx girls could use a 7 or a 9
5 toes to bar

OVERTIME

amrap 10 minutes

10 ghd situps
5 devils press 22/15kg

Wednesday

Barbell skill – power clean + push jerk

every 90 seconds for 6 rounds do 2 power cleans + 1 pushjerk – add weight each round if technique is good

Workout

Grace

30 ground to overhead 60/42.5kg – choose a weight that you can get under 5 minutes on

rest 5 minutes then:

5 rounds of:

30 to 50 double unders
12 burpees

OVERTIME

25/20/15/10/5

barbell bicep curls
dumbbell goblet squats 30/20kg

Thursday

Density

30 minutes of:

10 to 15 dumbbell bench press
10 to 15 dumbbell RDLs
10 to 15 dumbbell croc rows each arm
30 seonds plank
15 cal machine

Aerobic capacity

20 minutes max cals on bike

Recovery

30 minute sled pull

Friday

Murph

1 mile run
100 pullups
200 pushups
300 squats
1 mile run

or

half murph

800m run
50 pullups
100 pushups
150 squats
800m run

the pullups, pushups and squats can be split up whatever way you like, eg. 5/10/15 by 20 rounds

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