Monday, April 2nd - Sunday, April 8th

Week 2

 

Monday

 

(A) 4 rounds

·      8 Ring Muscle ups

·      50 double – unders

·      rest 3 minutes

 

(B1) weighted dip - 5 x 5

(B2) T bar – 5 x 6 - 8

 

(C)

·      Row 5 minutes, easy pace

·      5 x (30s row sprint + 60s easy pace)

·      Row 5 minutes, easy pace

·       

(D1) Hollow hold – 3 x 60s

(D2) V – ups – 3 x 20

 

Tuesday

(A) Clean – 65% x 1OTM x 5, 70% x 1OTM x 5, 75% x 1OTM x 5

 

(B) Back squat – 65% x 8 x 3

 

(C1) Barbell back lunge – 4 x 6/side

(C2) snatch grip SLDL – 4 x 6

 

(D) 15, 12 & 9 reps

·      Burpee box jump over, 24/20”

·      Power clean, 185/115lbs

 

Wednesday

 

(A1) Weighted hanging knee raise – 3 x 15

(A2) ABMAT sit up – 3 x 20

(A3) Weighted plank – 3 x 60s

 

(B1)  High to Low cable twist –3 x 12 each

(B2) Reverse V – up on rower – 3 x 15

(B3) Low to high cable rotations – 3 x 12 each

 

(C) 20 minutes assault bike, recovery pace

 

Thursday

 

(A) 10 x OT2M

·      Snatch – 75% x 2

·      1 rope climb

 

(B) Deadlift – 75% x 5 x 5

 

(C) AMRAP in 5 x 3, rest 3 minutes

·      8 power snatch, 95/65lbs

·      10 wall ball, 30/20lbs

·      30 double – unders

 

Friday

 

(A1) Jerk– 75% x 3 x 5

(A2) strict pull – up – 5 x 5

 

(B) run 400m, then

4 rounds

·      HSPU - 15, 12 & 9 reps

·      Med ball clean over shoulder, 150/100lbs - 9, 6 & 3 reps

Then run 400m

 

 

Saturday

 

(A) Thruster – 5RM

 

(B) Front squat – 75% x 3 x 5

 

(C) not for time

·      50 GHD sit – ups

·      40toes to bar

·      30 Ab wheel

·      40 Reverse V ups on Rower

·      50 weighted sit – ups