Leg Day 10/11/17

81734-What-Day-It-Is-Leg-Daaaaaay

Strength
Back Squat 5×5 at 75% 1RM

Conditioning
For 3 cycles:
AMRAP in 5 mins of:
Row 250 m
12 Kettlebell Snatches 24/16 kg
12 Pistols (Alternating Legs)

Rest 1 min between each cycle.

 

Tabata Burn

tabata

Strength

Bench Press (close grip) 15-12-9-6-3
Use the heaviest weight you can for each set.
Rest as needed between sets.

Conditioning

Tabata Row Calories
Tabata Sumo Deadlift High-pull, 42.5/30 kg
Tabata Lateral Burpee Over Barbell
Tabata Bench Press, 60/42.5 kg
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

Pistols and Row 17/10/17

pushjerk

Strength

Push Jerk 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets

Conditioning

4 rounds for time of:
12 Dumbbell Push Press, 20/15 kg
12 Row Calories
12 Pistols (Alternating Legs)s

Rest 2:30

 

 

.

 

Saturday – 5th Aug Individual Allstar


Part A.

0-5 Build to a Solid (80%) Power Clean & Front Squat 3

5-8 Power Clean x 1
Front Squat x 3

New Set Every Min x 3 Increase weights each set.

@ the 8 min mark Max Hang Squat Cleans in 2 Mins 62.5/40

Part B.
250m Row
15 Burpee Over Rower
25 Power Snatches 35/25kg
10 Burpee Over Rower
15 Power Snatches 35/25kg
5 Burpee over Rower
5 Power Snatches 35/25kg

Part C. 10 Min AMRAP
Shoulder to Overhead 50/35kg
2-4-6-8-10 etc etc
100m Run Between sets
At the 7 Min Mark
Complete as many Pull-ups in the remaining time.

Friday 4th July – Christine

Deadlift
4 x 3 @ 80%
1 x 3+ using 80%

Conditioning – Benchmark

3 RFT (Rounds for Time)

500m Row
12 Deadlift @ Bodyweight ——— or ——–3/4 Bodyweight
21 Box Jumps @ 20″ ——— or ——– Step ups

Super Saturday – A grind

For Time:
Buy In: 750m Row or Ski, or 1 Mile Assault bike
then

2 Rounds of:

29 Double KB Russian Swings 24/16kg
29 Push Ups
29 Dumbell Clean & Jerk 20/15kg
29 Knees to Elbows

Cash Out: 750 Row, Ski, 1 Mile Assault Bike

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