Monday, May 21st - Sunday, May 27th

Week 9

 

Monday

 

(A1) Bench Press –  Max

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

 

(B) weighted dip –  max

 

(C) 1 mile AB

 

(D1) FLR on RIngs – 3 x 30s

(D2) Side plank – 3 x 30s each

 

Tuesday

 

(A) Clean - max

 

(B) Back squat – max

 

 

(C) “Grace”

 

30 power clean & jerk, 135/95lbs

 

Wednesday

 

(A1) Reverse V up on rower – 3 x 12

(A2) Weighted sit up – 3 x 10

(A3)  Plank – 3 x 60s

 

(B1) Russian twist –3 x 15 each

(B2) Ab wheel – 3 x 10

(B3) High to high cable rotations – 3 x 10 each

 

(C)

Row 20 minutes, recovery pace

 

Thursday

 

·      Recovery cardio of choice and stretching

 

Friday

 

(A1) Jerk– max

(A2) strict weighted pull – up – max

 

(B) “Helen”

 

3 RFT

·      Run 400m

·      21 KBS, 24/16kg

·      12 pulll ups

 

Saturday

 

(A) Snatch - max

 

(B) Deadlift – max

 

 

(C) “Diane”

 

21, 15 & 9 reps

 

·      Deadlift, 225/155lbs

·      HSPU