Monday 15th - 21st August 2022C

Monday 15th August

 

Front squat Build to a 1RM

 

1 x @ 90%

1 x @ 95%

1 x @ 100%+

 

DB RDL

3 x 15

 

AMRAP 15

20/ 14 cals row/ bike/ ski

15 Power snatch 50/35kg

12 Burpee over bar

50 Double unders 

 

Tuesday 16th August

 

Deadlift build to a 1RM

 

1 x @ 90%

1 x @ 95%

1 x @ 100%+

 

Kipping T2R

3 x 10-15

 

5RFT:

20 Pull ups 

Run 400m  

10 STOH 60/40kg 

 

Time cap: 20 mins

 

Wednesday 17th August

 

10 mins to build to a Power clean + squat clean

 

Then mins 10-15

3 – 5 sets @80% of above 

 

Clean pulls

Go every minute

8 x 1 @ 100%+

 

Go every 4 mins x 5:

20 Single DB over lunges

20 DB snatch

20 Box jump over

 

 

 

Thursday 18th August

 

Build to a 5RM pull up

 

Pull ups

3 x 8 @ 80@ of above

 

Banded straight arm pulldown

4 x 5

 

For time:

10 – 8 – 6 – 4 – 2 – 4 – 6 – 8 – 10 

T2B

Power clean 60/40kg

 

 20 Double unders between each round

 

Time cap: 18 mins

 

Friday 19th August

 

10 mins to build to a heavy Snatch + 2x OHS

 

Then in mins 10-15

3-5 sets @ 80% of above

 

5 rounds For max reps:

1 min BMU

1 min Cals row/ bike/ ski

1 min sit ups

1 min Air squats

1 min rest 

 

Saturday 20th August

 

Back squat build to a 1RM

 

1 x @ 90%

1 x @ 95%

1 x @ 100%+

 

Good mornings

3 x 8 AHAFA

 

5 Rounds For Time:

22 Kettlebell Swings 24/16kg

22 Box Jumps (24/20 in)

400  Run

22 Burpees

22 Wall Ball 9/6kg

 

Sunday 21st August

 

Strict press build to a 1RM

 

1 x @ 90%

1 x @ 95%

1 x @ 100%+

 

DB rear delt flies

3 x 15

 

EMOM 20

5 C2B  pull ups

10 clapping press ups

15 Jumping squats