Monday, May 14th - Sunday, May 20th

Week 8

 

Monday

 

(A1) Bench Press – 2 RM, 90% (of 2RM) x 2 x 2

(A2) T bar – LIGHT set of 5 after each BP set

 

(B) weighted dip –  2 RM

 

(C)

·      Row 5 minutes, easy pace

·      Row 1k time trial

·      row 5 minutes, easy pace

 

(D1) FLR on RIngs – 4 x 30s

(D2) Toes to bar – 4 x max unbroken set

 

Tuesday

 

(A) Clean + Front squat– 83% x (1 +1)x  2, 88% x (1 +1) x 2,  90% x (1 +1), Build to a heavy set of (1 +1)

 

(B) Back squat – 81% x 4 x 3

 

(C1) Barbell reverse lunge – 4 x 6/side

(C2) snatch grip SLDL – 4 x 6

 

(D) 3 rounds;

·      6 power clean, 155/105lbs – 15, 12 & 9 reps

·      HSPU – 9, 12 & 15 reps

 

Wednesday

 

(A1) Reverse V up on rower – 3 x 20

(A2) Weighted sit up – 3 x 15

(A3) Weighted plank – 3 x 60s

 

(B1) Russian twist –3 x 18 each

(B2) Ab wheel – 3 x 15

(B3) High to high cable rotations – 3 x 15 each

 

(C)

Row 30 minutes, recovery pace

 

Thursday

 

(A) Snatch + OHS– 78% x (1 +1) x 2, 83% x (1 +1) x 2, 88% x (1 +1), Build to a heavy set of (1 +1)

 

(B) Deadlift – 91% x 2 x 3

 

(C) 3 Rounds

·      30 KB snatch, 24/16kg

·      15 ball slam, 40/30lbs

·      run 200m

·      rest 60s

 

Friday

 

(A1) Jerk– 95% x 1 x 2, heavy single

(A2) strict pull – up – 5 x 2

 

(B)

50 burpees; then

 

4 rounds

·      10 DB push press, 45/30lbs

·      50m  DB farmers carry, 45/30lbs

 

then

Row 500m

Run 400m

 

Saturday

 

(A) Front squat – 91% x 2 x 2

 

(B) “Fran”

 

21, 15 & 9 reps

 

-       Thruster, 95/65lbs

-       Pull ups

 

(C) ab work of choice