Monday, June 18th - Saturday, June 23rd

Week 3

 

Monday

 

(A) Hang clean + power clean + jerk – 80% x (1+1+1) x 5

 

(B) Back squat – 5 x 3 @ 30X0

 

(C) 5 Rounds

·      15 thrusters, 75/55lbs

·      Run 200m

·      Rest 2 minutes

 

(D1) weighted back extension – 3 x 8

(D2) GHD sit – ups – 3 x 20

 

Tuesday

 

(A) Bar muscle – up – 10 x 2 OTM

 

(B1) Bench Press – 5 x 3 @ 30X0

(B2) Ring row – 5 x 4 @ 30X2

 

(C) AMRAP in 12 minutes

·      10 Deficit push-ups, (45lb plate)

·      40 double - unders

 

rest 3 minutes

 

·      Row 250m

rest 3 minutes

·      Row 250m

 

Wednesday

 

(A) Hang snatch + Snatch + OHS – heavy set of (1+1+1), then 90% for 2 more sets

 

(B) snatch pull – 95% x 3 x 3

 

(C) deadlift – 80% x 5 x 5

 

(D) 5 rounds

·      2 minutes for max reps burpee box jump overs

·      rest 1 minute

 

Thursday

 

(A1) Toes to bar – 3 x 15

(A2) ABMAT sit up – 3 x 25

(A3) Weighted plank – 3 x 60s

 

(B1) Reverse V – up on rower – 3 x 15

(B2) Hollow hold – 3 x 30s

(B3) Side plank – 3 x 30s each

 

(C) 30 Row, recovery pace

 

Friday

 

(A) HSPU or HSPU negatives– 6 x 6 – 8 reps

 

(B1) Alternating DB push press – 5 x  16 - 20 reps (increase weight from last week)

(B2) strict pull – up – 5 x 6 - 8 reps

 

(C) 4 rounds

·      12 HSPU

·      3 rope climbs

·      20 KBS

 

(D1) FLR on Rings – 3 x 35s

(D2) side plank off hand – 3 x 40s/each

 

Saturday

 

(A) Clean & Jerk– 73%  x 10 OTM

 

(B) Front squat – 80% x 3 x 5

 

(C)

14, 12 & 10 reps

·      sandbag clean, 150/100lbs

·      assault bike calories

 

(D1) single leg DB SLDL – 3 x 8

(D2) ab wheel – 3 x 8 - 10