2nd December to 8th December 2019
Lets get into it Week 2-4. so some people have already fallen foul of the part bus and the jolly month of December has only just started. Find below your training plan for the following week.
Keep those pies warm…..
Monday – Squats and more some air squats
Tuesday – Snatching and breathing
Wednesday -Power clean for “Rugrats”
Thursday -Unicorn ninja magic stuff
Friday – Deadlift, bench press and pump
Saturday – Cleans, Clusters and “inverse”
Sunday – Cindy running
Monday
12 Minutes of:
A1: Back Squat 5 x 6,6,6,4,4 @ 31×1
A2: Pull ups 4×6-8 @3010
“Build up”
8min YGIG
7el box step ups
into
2min ME air squats
8min YGIG
12x ring rows
into
2min ME air squats
8min YGIG
3x Burpee pull ups
into
2min ME air squats
Each round of the above will take 10mins both people will do the 2min air squats at the same time
Tuesday
12 minutes E2MOM – build weight
A: Power Snatch+ hang snatch + Snatch x 6×1+1+1
6 sets each YGIG for form
B1 squat jumps x3 -height
B2: Hang Power Snatch x2 -speed
20mins E2MO2M
Bike / Row 2min alt
10x D-ball to shoulder -heavy
Wednesday
20 mins EMOM RX 45 /30
Power clean X1,2,3 ?
Hang squat clean X1,2,3?
Front squat X1,2,3?
Push jerk X1,2,3?
Start with 1 rep of each exercise then add 1 rep per round until a round take you 40seconds then aim to maintain that weight for remaining time.
“Rugrats”
E4MO4M x 5 Rounds:
9 Burpee Box Jumps (24/20)
15 KB goblet squats (32/20)
12/15 Calorie row or Bike
these rounds need to be hard and fast please
Thursday
Friday
12 Minutes of:
A1: Deadlifts 4x 5-7
A2: Bench press 4×8-10
10min YGIG rounds
B1 RKB swings x12 -Heavy
B2 HSPUx6-12
10min YGIG rounds
6-8x Dips /press ups
Bike 10/12 cal’s
10min YGIG rounds
6-8x Jump lunges or alt lunges
Ski-erg 10/12 cal’s
Saturday
12 minutes to build to a comfortable weight
A: squat Clean or pwr + Jerk x (2+1)
8min YGIG
Cluster -Thurster x2 Rx 45/30
“inverse”
5x2min rounds Rx 60/45
2min rest between rounds
Round 1
6x power clean
ME Burpee
Round 2
8x power clean
ME Burpee
Round 3
10x power clean
ME Burpee
Round 4
12x power clean
ME Burpee
Round 5
14x power clean
ME Burpee
Sunday
12mins work
6x power cleans
12x air squats
6x push press
12x press ups
rest 1min
Run 400mtrs
7x rounds “Cindy”
bike 800mtrs
5x rounds “Cindy”
Run 400mtrs
3x rounds “Cindy”
bike 800mtrs
1x rounds “Cindy”
Run 400mtrs
“Cindy”
5x pull ups
10x press ups
15x air squats