Week 6 - 2018

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Monday 05/02/18

 

6 Min Work

25 FT OH Lunge EA

10 KB swings

5 Burpee Vertical Jump

 

Back Squat - Week 5

2 x 5 @40%

1 x 20 @ 50%

3 x 10 @ 50%

Add 5-10kg from last week

 

1 Round For Time

 

21-15-9

Row For Cals

HSPU or Hand Release Press Ups

 

Do Not Hold Back 

 

Tuesday 06/02/18

 

Every 2 Mins x 10

1 - Run 300m

2 - 16 Alt KB Snatch + 16 Box Jump

3 - Row 400m

4 - 50 Du's + 30 Sit Ups / 15 Toes To Bar 

 

Wednesday 07/02/18

 

Ladder Drills

Wall Climb Travel

Depth Jumps

 

In 15 Mins

Build To max Complex

2 Cleans + 2 Front Squats + 1 Jerk

Aim for more than you hit last week. 

 

In Pairs - 10 Rounds

3 Clean and Jerk

6 Chest To Bar Pull Ups

9 Burpees Over The Bar

5 Rounds Each - 1 Works One Rests 

 

Thursday 08/02/18

 

6 mins work

10 Good Mornings

10 Weighted Sit Ups or Toes To Bar

10 Jumping Lunges

 

Deadlift - Week 5

2 x 5 @40%

1 x 20 @ 50%

3 x 10 @ 50%

Add 5-10kg from last week - Week 5

 

15 Min EMOM

1 - 45 Sec Plank

2 - 15 Ball Slams

3 - 15 Russian Twists 

 

Friday 09/02/18

 

3 x

50ft Bottom Up KB Carry

1 KB Bottom Up TGU

10 Glute Bridges

 

Push Press

Every 30 Secs x 10

2 Push Press @ 72.5%

 

Rest 2 Mins

 

Every 30 Secs x 10

2 Push Jerk @72.5%

 

3 x 3 min Windows

90 Sec Rest Between

20 GTOH @ 20/15

20 OH Lunge @20/15

Run 200m

Earn more rest by moving fast


Strength is a choice…choose to be strong