Monthly Archives: July 2016

Monday 01 August 2016

01/08/16
STRENGTH:
Pull Up Programme
CONDITIONING:
1 Mile run for time

Saturday 30 July 2016

‘The Six’

6 RFT
600m run
6 Power Clean (80/55)
6 Box Jump (30/24)
6 KBS (32/24)
6 Lateral Over Bar Burpees…

Friday 29 July 2016

29/07/16
STRENGTH:
Strict Press 10@60% 8@70% 6@80% 20@50%

CONDITIONING:
For Time
100 DUs
75 Mountain Climbers
50 AB Mat Sit Up
25 Barbell Row (50/35)
100 HRPUs

Thursday 28 July 2016

28/07/16

STRENGTH:
HSPU Programme

CONDITIONING:
‘Grace’

30 Squat Snatch For Time (60/42.5)

Wednesday 27 July 2016

26/07/16

STRENGTH:
Front Squat
10@60% 8@70% 6@80% 20@50%

CONDITIONING:
Death by shuttle sprints…
1 minute – 1x10m sprint
2 minute – 2x10m sprint
3 minute – 3x10m sprint
Continue until cannot complete 10m sprints in allotted time !!!

Tuesday 26 July 2016

26/07/16

STRENGTH:
HSPU Programme

CONDITIONING:
15 min EMOM
1 Clean Pull
1 Squat Clean
1 Jerk
(80-85% of 1 Rep Max)

Monday 25 July 2016

25/07/16
STRENGTH:
Snatch Grip Deadlift
10@60% 8@70% 6@80% 20@50%
CONDITIONING:
5 RFT
15 Cal Row
12 Alternating DB GTOH (25/15)
9 TTB

Monday 25 July 2016

25/07/16
STRENGTH:
Snatch Deadlift
10@60% 8@70% 6@80% 20@50%
CONDITIONING:
5 RFT
15 Cal Row
12 Alternating DB GTOH (25/15)
9 TTB

Friday 22 July 2016

STRENGTH

Push Jerk

10×60% 8×70% 6×75% 20×50%

CONDITIONING

(1) 6 RFT

30 SEC ROW 30 SEC REST  – ROW FOR CAL

(2) TABATA

HOLLOW ROCK HOLD

SUPERMAN HOLD