September 04-09 2017

Monday September 04 2017 3-3-3-3-3 Barbell snatch 5 Rounds for time 20 Wall balls 15 Kettlebell swings 24/16kg 10 Kettlebell front rack lunges 20/16kg Tuesday September 05 2017 Deadlift 10-8-5-3 AMAP @80% Bench 10-8-5-3 AMAP @80% 10 minute AMRAP 20 Step ups 5 Tricep dips 5 Bar roll outs Wednesday September 06 2017 5x Clean … Continue reading September 04-09 2017

August 28 – September 02 2017

Although Monday is a bank holiday, there is still a workout to do if you are in the gym. Monday 28th 3-3-3-3-3-3-3-3 Squats @ 75% 3-3-3-3-3-3-3-3 Strict press @ 75% 10 minute AMRAP 10 Walking lunges 10 Bottom up kettlebell press 10 Deadbugs   Tuesday 29th 5 x 2 minutes intervals Max rig hold In … Continue reading August 28 – September 02 2017

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  Monday 31 60% 1rm Strength 5-5-5-5-5-5-5-5-5-5- Deadlift 5-5-5-5-5-5-5-5-5-5- Bench press Conditioning 30-24-20-16- Lunges 20/16kg 20-16-12-8- Toes to bar   Tuesday 01 Strength 5-5-5-5-5- Handstand push ups or 5x 30 second handstand holds Conditioning Death by push press 60/ 40kg 15 minute cap   Wednesday 02 Strength 6 sets of; 10 bent over rows, 10 … Continue reading 310717-060817