Monday the 7th to Friday the 11th of April

Monday

Strict pullup program

The aim of this program is to develope our strict pullups over the next 7 weeks or to get strict pullups if we dont have them. Here is the plan:

If you have strict pullups work towards 4 sets of 8 reps.
If you have 4 sets of 8 strict pullups then add weight and aim for 4 sets of 8 weighted pullups.
If you do not have strict pullups you will rotate between static bent arm hang for 30 seconds and negative pullups for 30 seconds. Do one on the first set then switch to the other on the next set.

00.00 – 8 deadlift at 70% or 1rm
02.00 – 3 to 8 strict pullups or weighted pullups
04.00 – 8 deadlift at 70 %
06.00 – 3 to 8 strict pullups or weighted pullups
08.00 – 8 deadlift at 70%
10.00 – 3 to 8 strict pullups or weighted pullups
12.00 – 8 deadlift at 70%
14.00 – 3 to 8 strict pullups or weighted pullups
14 to 20 – rest
20 to 30 – AMRAP 10 minutes

12 kettlebell swings 32/20kg
12 ring rows
12 box jumps

Tuesday

BOOTCAMP

40s on 20s off for 20 minutes

1. burpees
2. d- ball cleans
3. scissor kicks
4. pushups
5. situps

or

GYMNASTICS

EMOM by 20

1. 1 to 2 rope climbs – legless if possible or a set of bar muscle up – not max
2. 5 to 15 handstand puhups or 30 second handstand
3. 5 to 15 toes to bar
4. rest

Finisher – 8 minute team prowler push

Wednesday

00.00 – 8 back squat at 70%
02.00 – 8 shoulder press at 70%
04.00 – 8 back squat at 70 %
06.00 – 8 shoulder press at 70%
08.00 – 8 back squat at 70%
10.00 – 8 shoulder press at 70%
12.00 – 8 back squat at 70%
14.00 – 8 shoulder press at 70%
14 to 20 – rest
20 to 30 – AMRAP 10 minutes

3/6/9/12/15/18/21 and so on of

thrusters 35/25kg
burpees

Thursday

Density 20 minutes of:

Bench press – 10 to 15 reps
Bent over barbell – 10 to 15 reps
Dumbbell step ups – 10 each leg alternating

Friday

teams of 2:

AMRAP 30 minutes

75 cal row
50 power cleans 52/35kg
75 cal bike
50 front squat 52/35kg
75 cal ski erg
50 burpee box jump overs

Leave a Reply

Your email address will not be published. Required fields are marked *

*