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
21/08/17-27/08/17
Monday Thrusters 10-8-6-4-2-1 20 minute AMRAP, in three's P1- 300m row P2- 12 burpees P3- Rest Tuesday Toes to bar 10-10-10-10-10-10-10-10 or technique 50-40-30-20-10 Double unders sit ups Wednesday Deadlift 5-5-5-5-5-5-5-5 Bench 5-5-5-5-5-5-5-5 15 min AMRAP 20 cal row 20 kettlebell swings (24/16) 20 push ups each round reps increase by 5 … Continue reading 21/08/17-27/08/17
14/08/17-20/08/17
Monday Deadlift Build to 75% then AMAP Bench press Build to 75% then AMAP 21-18-15-12-9-6-3 Kettle bell swings (24/16) Dumbbell push press (20/14) Tuesday 15-15-15-15-15 Pull-ups (go to failure on pull-ups, if you manage 12, you finish the reps on ring rows) 12 min AMRAP 5 power cleans (60/40) 10 Burpees 15 wall balls … Continue reading 14/08/17-20/08/17
07th August- 13th August
Monday 7th Strength Front squat 10 min EMOM 5 reps 60 % Conditioning 25 sit ups, 25 goblet squats, 250m run, 25 sit ups, 25 goblet squats, 250m run, 25 sit ups, 25 goblet squats, 250m run, 25 sit ups, 25 goblet squats Tuesday 8th Strength 70% 3-3-3-3-3-3-3-3-3-3- Deadlift 3-3-3-3-3-3-3-3-3-3- Bench Conditioning For 15 minutes 3,6,9,12,15,18 etc … Continue reading 07th August- 13th August
310717-060817
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
240717-300717
This is deload week. We will be dropping off the intensity and volume this week to give you a chance to recover before we move onto the next block of training. Remember to bring your notebook to record your weights that you lifted and how many reps you managed to do on your last set. … Continue reading 240717-300717
170717-230717
This is the third week of the second block and will be the last week before a deload week next week. We will be doing 5 sets with your 5th set being as many as possible. Remember to bring your notebook to record your weights that you lifted and how many reps you managed to … Continue reading 170717-230717
July 10 – 16 2017
Week 2 of block 2 Weights should be a little bit heavier this week, still doing 5 sets with your 5th set being as many reps as possible. Remember to bring your notebook to record the weights that you lifted, and how many reps you managed to do on your last set. This week we … Continue reading July 10 – 16 2017
AM group results
Well done guys good session this AM.
