Programming – Week beginning 17th July 2017

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Programming – Week beginning 17th July 2017

Monday:

Strength/Technique:

  • Overhead squat – 6×3 – Tempo 32×1

Metcon:

  • Jackie
  • 1000m row
  • 50 thruters (Bar)
  • 30 pull ups

Tuesday:

Strength/Technique:

  • Ring dips

Metcon:

  • 4 rounds for time
  • 50 dubz
  • 25 sit ups
  • 10 HSPU

Wednesday:

Strength/Technique:

  • Deadlift – 6×3 – tempo 3xx3

Metcon:

 

  • 3 mini AMRAPs

Thursday:

Strength/Technique:

  • Power snatch – heavy triple

Metcon:

  • 12 min AMRAP
  • 6 hang power snatch 95/65
  • 8 alternating OH reverse lunge (4 on each leg)
  • 10 burpee over the bar

Friday:

Strength/Technique:

  • Strength circuit:
  • For 3 mins EMOMĀ – 8 GHD sit ups
  • 1 min rest
  • For 3 mins EMOM – 10 dumbbell glute bridge bench press
  • 1 min rest
  • For 3 mins EMOM – 6 (each leg) split stance RDL (barbell)

Metcon:

  • 4 rounds for time
  • 15 box jump (must step down, no rebound)
  • 15 deadlifts 80/50kg
  • 15 knees to elbow

Saturday:

Metcon:

  • SAVAGE SATURDAY