Monday, October 15th - Saturday, October 20th

Week 6

 

Monday

·      Banded lateral walk – 3 x 12 – 15

·      Back extension – 3 x 10 - 12

 

(A) Snatch Balance – max

 

(B) Back squat – max

 

 

(C) Row 1k

 

Tuesday

·      crossover symmetry exercise of choice – 3 x 8 - 12

·      half kneeling bottoms up KB press – 3 x 8each

(A1) Bench Press – max

(A2) T bar– 3 x 6

 

(B) AMRAP in 12 minutes

 

10, 20, 30, 40 etc reps of

·      push ups

·      double unders

 

Wednesday

·      Banded lateral walk – 3 x 12 – 15

·      Back extension – 3 x 10 - 12

 

(A) Hang snatch– max

 

(B) Deadlift – max

 

 

 

(C) Assault bike – 1 mile

 

Thursday

 

 

light row 25 minutes

 

Friday

 

·      crossover symmetry exercise of choice – 3 x 8 - 12

·      serratus push ups – 3 x 8 - 10

 

 

(A) Single arm DB Push Press – max

 

(B) strict pull up – max load

 

(C) light cardio and stretching

 

Saturday

 

·      Banded lateral walk – 3 x 12 – 15

·      Back extension – 3 x 10 – 12

 

(A) Clean & Jerk – max

 

(B) Front squat - max

 

(C) “Fran”

 

21, 15 & 9 reps

·      95/65lbs thruster

·      Pull ups