Week 26
The best way to get the most out of your training is show up on time, listen to your coaches, be consistent, work hard, always focus on movement quality before adding weight or moving on to a harder progression and have fun.
Monday
Snatch (20 minutes to work up)
15 minute EMOM
30 seconds on 30 seconds off
#Dumb-bell Snatch
#Jumps from Knees
#Row
Tuesday
Pause back squat 5×5
5 rounds (not for time)
15 Pull ups
15m Double Kettlebell front rack lunge
rest 2 minutes between rounds
Wednesday
Build to a heavy Power clean & Push jerk
4 rounds
3 minute work / 3 minutes rest
10 Clean & Jerks 60/40kg
10 Bar facing burpees
Max Calorie bike
Thursday
A1) Dumb-bell press 4×15
A2) Double KB bent row 4×15
B1) Barbell curl 4×10
B2) Close grip bench press 4×10
3 sets
10 reverse fly
10 lateral raise
10 front raise
10 leg raise
10 toe touches
10 windscreen wipers
Friday
Deadlift 5-5-5-5-5
800m run 50 Wall balls 9/6kg
25 Burpee box jumps 24/20”
50 Wall balls 9/6kg
800m run
Saturday
2 rounds
6 minute AMRAP
20/15 Calorie row
10 Sandbag cleans 50/30kg
3 minutes rest
6 minute AMRAP </spa
15/12 Calorie bike
10 toes to bar
3 minutes rest
