Monday the 2nd to Friday the 6th of September

MONDAY

100 back squats week 4

Every 2 minutes for 10 sets do 10 back squats – we are aiming to up the weight from last week. I will be going from 70kg to 75kg, our legs are realy starting to adjust to the volume but we still want to be patient with the weight increases.

19 to 22 minutes – rest

22 to 30 minutes

AMRAP 8 minutes

4/8/12/16/20/24 and so on of:

dumbbell snatch 22.5/15kg
box jumps 24/20″

OVERTIME

30/20/10

ghd situps or situps
ski cals

TUESDAY

Skill – handstand or handstand walk

4 minutes on 2 minutes off for 4 rounds

2 to 4 strict pullups (no kipping) use a band if you cannot do strict
8 dumbbell shoulder press 22/15kg
12 mountain climbers (1 = both legs touching elbows)

OVERTIME

10 minute max cals on bike

WEDNESDAY

Skill – toes to bar

emom by 8 – 3 to 10 reps of full toes to bar or half toes to bar, focus on good clean kipping and continuous motion

Nancy

5 rounds

400m run
15 overhead squats 42/30kg

OVERTIME

21/15/9

heavy russian kettlebell swings
burpees

THURSDAY

Active recovery – 45 minutes of mobility or a swim and sauna

Aerobic capacity – Mikko Triangle

10 rounds of:

1 minute assault bike
1 minute row
1 minute ski
1 minute rest

aim for 10 to 20 cals and try stay consitent for the 10 rounds

Density

30 minutes of:

10 to 15 bench press
10 to 15 ring rows
20 dumbbell lunges
10 cals on a machine

FRIDAY

Teams of 2:

amrap 7 minutes

20 squat cleans 60/40kg or squat snatch 52/35kg
20 hanstand pushups
20 chest to bar or 10 bar muscleups

rest 3 minutes

amrap 7 minutes

20 pushpress 52/35kg
20 dball cleans 40/30kg
5 rope climbs

rest 3 minutes

Karen

150 wallballs 9/6kg

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