Saturday 25/1/20….Mailman

“Mailman”

Buy in

Run 800m

Then 3 Rounds

40 Kettlebell Swings

20 Front Squats

10 Hang Power Snatch 52.5/35kg

Cash Out

800m Run

Friday 24/1/20…

Strength

Strict Press 8-8-8

Push Press 6-6-6

Push Jerk 4-4-4

Conditioning

For Time:

“Devil’s Lair”

30/25 Ski Erg Cals

30 Devils Press 20/15

30/25 Row Cals

Thursday 23/1/20

1. Power Cleans @ 80%

40 sec on 20 Sec off

X 8 sets

2. Assault Bike

40 Sec on 20 Sec off

X 8 Sets

3. Seated L-sit 40 Sec rest 20 sec

ABmat Sit-ups 40 sec rest 20 sec

X 4 each

Monday 20/1/20….”Mcgregors Law”

Strength

Back Sqaut 7-7-7-7

*use heaviest load and hold for all 4 sets

Conditioning

“McGregors Law”

8 Minute Ladder

3 Thrusters 42.5/30kg

3 Toes to Bar

6 Thrusters 42.5/30kg

6 Toes to Bar

9 Thrusters 42.5/30kg

9 Toes to bar

12’s, 15’s etc etc

Increase reps by 3 every round

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