Week 26 – 2019

Monday

Tempo Back Squat 
5X3 @ 33X1

Every 6 Minutes x 3
25/20 Calorie row 
50 Squats 
75 Double unders

Tabata hollow hold 

Tuesday

Bench press 
10-8-6-4-2-10
10 Bent over rows 
between each set 

3 Rounds 
400m run
21 Strict press 40/30kg
12 Strict pull ups 

Wednesday

Build to a heavy complex 
1 Hang Power Snatch
2 Power Snatch
3 Overhead Squats  

10 minute AMRAP
12 Deadlifts 50/35kg
9 Overhead squats 50/35kg
6 Hang Power snatch

Thursday

Handstand walk practice 

Every 6 minutes x 4
10 Toes to bar 
20 Double KB Reverse Lunge 20/12kg
30/20 Calorie bike 

Friday

1600m run
50 Dumbbell Snatch 22/15kg
800m Run 
40 Goblet Squats 22/15kg 
400m Run 
30 Pull ups 
200m Run 
20 Burpee box 24/20”

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