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
Friday 15 July 2016
Today’s workout of the day is:
Strength
Push press
Then
20-1 Burpees
with 20m walk in between
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