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