Monday 5/08

A) Back Squat - 85 - 90% x 4 x 3

B1) Ab Wheel - 3 x 10 - 15

B2) SLDL – 3 x 6 - 8

Rest 2 minutes between each:

12 calories assault bike

12 calories row

12 calories assault bike

12 calories row

 

Tuesday 5/09

Tall snatch + Hang Snatch – 15 minutes to work on sets of (1 + 1)

AMRAP in 8 minutes

 

·      10 toes to bar

·      10 thrusters

Max L-sit, 3 – 5 sets

Wednesday 5/10

Power Clean + Power Jerk + Clean + Jerk - 15 minutes to build up to a heavy set of (1 + 1 + 1 + 1)

4 RFT

·      10 dumbbell snatch

·      10 chest to bar pull-ups

·      50 double-unders

35 seconds side plank/side

rest 25 seconds

 

Thursday 5/11

A1) Bench Press – 3RM

A2) T – Bar or Dumbbell Floor Row 4 - 6 reps

4 Rounds

·      15 (Ryan Gosling voice, giving you positive affirmation) burpees

·      20 walking lunges

·      run 200m

Weighted plank – max time x 3, rest 1 minute between sets

Stretch pecs 1 minute per side

Friday 5/12

20 minutes for deadlift heavy singles (not a dating website for overweight people).

5 rounds

10 dumbbell push press

10 pull – ups

10 box jumps

rest 1 minute

At least 100 sit-ups

Saturday 5/13

Run 800m

60 burpees

Row 1 k

40 burpees

40 Assault Bike calories

20 burpees

Sunday

Yoga