Monthly Archives: April 2013

Wednesday 1st May

Strength: 2 Cleans + 2 jerks x5 Met Con: 5 Rounds 90 second Window complete – 150 m Row 12 Overhead Plate Lunges 20/15kg (6 Each Leg) Max. Rep KB Swing 24/16kg 90 sec Rest

Tuesday 30th April

Strength: Front Lever 4×3 out & in + lower through Strict handstand push up 5×5 Dish + Arch holds 4x30sec+30sec Met Con: 3 rds 10 Power clean & jerk 60/42.5kg 40 Sit ups  

Monday 29th April

Strength: Power snatch 4×4 Met Con: 100 Pull ups 100 KB swings 24/16kg 100 Double unders 100 Overhead squats 40/30kg

Sunday 28th April

Open Gym:

Saturday 27th April

Strength: On the min for 10 mins complete: Clean pull + Clean + Front Squat + Jerk Met Con: Alternating tabata for 16 intervals Deadlift 100/70kg Push ups

Friday 26th April

Strength: Weighted ring dip 5×5 Weighted back extension 3×10 L-sit 60 sec total. Met Con: 21/15/9 Pull ups Handstand push ups Toes to bar

Thursday 25th April

Strength: Jerk 5×2 Squat 3×5 Met Con: 10 min AMRAP 10 Power snatch 35/20kg 10 Burpees 10 Box jumps 24/20

Weds 24th April

Strength: Muscle up 4×5 Around the world 3×10 Met Con: ‘Twisted Cindy’ – (Compare to October 2012) 6 Rds – In a 90 second window complete; 2 rds of Cindy – 5 Pullups -10 Pushups – 15 Squats Then in

Tuesday 23rd April

Strength: Snatch 6×2 Snatch grip deadlift 4×3 Met Con: 3 rds 400m Run 1 rope climb 15 KB clean & push press 2x 24/16kg 10 pull ups

Monday 22nd April

Strength: Bear complex + Weighted pull up 1+5 x6 Met Con: 5 min AMRAP Clean (squat) & Jerk 75/50kg Finisher: tabata abs