WORKOUTS FOR THE WEEK MARCH 27TH – APRIL 2ND

Monday

Strength

Back Squat

Performance

*ADD 5kg to your MAX*

65% x 5

75% x 5

85% x 5+

Fitness

3 x 5

Conditioning

3 Rounds for Time:

400m Run

21 Thrusters 35/25kg

12 Pull-Ups

Tuesday

Strength

Push Press

Performance

5 x 3

Fitness

3 x 5

Conditioning

5 rounds

3 minute AMRAP of:

3 Power Snatch (45/30kg)

6 Toes to Bar

9 Push Ups

*Rest 60 seconds between each round/3min AMRAP

Wednesday

Strength

KB Complex

4 sets, repeat 5 times (R-L- R-L- R-L- R-L- R-L):

 

RIGHT side:

 Clean & press x 1

 Snatch x 1

 OH Reverse Lunge (keep kettlebell overhead) x 1

 Half-kneeling press x 1

 Return to standing (keep kettlebell overhead) x 1

 Front squat x 1

Immediately repeat on the left

 

Rest 60 seconds between sets

Conditioning

EMOM 10 mins

Even: 30 KB Swing 32/24kg

Odd: Rest

If you don’t make 30 swings, incur a penalty. 1 penalty = 10 burpees

Thursday

Strength

Catch Up

Conditioning

For time:

30 Burpees Over the Barbell

15 Ground to Overhead (70/45kg)

30 Burpees Over the Barbell

Friday

Strength

Power Clean

Performance

5 x 3

Fitness

3 x 5

Conditioning

Three rounds for time of:

Run 400 Meters

12 Front Squats (60/45kg)

12 Toes to Bar

Saturday

Lifting

Power Snatch + Snatch + Snatch Balance + OHS: 1+1+1+1 x 6 sets

Use 40% of best Snatch. Speed and technique are key

Power Clean + Clean + Push

One Response to WORKOUTS FOR THE WEEK MARCH 27TH – APRIL 2ND

  1. Ah jaysus, more thrusters!! Can’t face it today, I’m still getting flashbacks from Friday…

Click on a tab to select how you'd like to leave your comment

Leave a Reply

Your email address will not be published.

Scroll Up