Monday, May 28th - Sunday, June 2nd

Week 10

 

Monday

 

“Murph”

 

(B1) FLR on RIngs – 3 x 40s

(B2) Side plank – 3 x 40s each

 

Tuesday

 

(A) Power clean - max

 

(B) Power Jerk - Max

 

 

(C) Row 500m Time trial

 

Wednesday

 

(A1) Reverse V up on rower – 3 x 15

(A2) Weighted sit up – 3 x 12

(A3)  Plank – 3 x 60s

 

(B1) KB side bend–3 x 12 each

(B2) Ab wheel – 3 x 10

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

 

(C)

AB 20 minutes, recovery pace

 

Thursday

 

·      Recovery cardio of choice and stretching

 

Friday

 

(A) 10 Handstand walk to wall, work further and further each set.

 

(B) Muscle transition from feet, or appropriate drill for your skill level

 

Saturday

 

(A) Clean & Jerk - max

 

(B) Front squat – max

 

 

(C) “Karen”

 

21, 15 & 9 reps

 

·      150 wall ball, 20/14lbs