Monthly Archives: March 2016

Friday 1st April

Strength: Deadlift 5×5 Strict pull up 3×15 Met Con: 3 rds 20 wall balls 20 KB swings 32/24kg

Thursday 31st March

Met Con: 3 rounds 4 jerks 85/55kg 5 front squats 85/55kg 6 power cleans 85/55kg 40 calorie row 50 push ups 60 sit ups 3 mins rest

Wednesday 30th March

Strength: Front squat 4×4 Power clean 3×3 Met Con: 5 rds 200m run 20 pull ups 1 length lunge walk 2×32/20kg

Tuesday 29th March

Strength: 4x 1 rope climbs + 3 Turkish get ups Met Con: 10 min AMRAP 1 deadlift 140/95kg 1 muscle up 20 double unders 2 deadlifts 2 muscle ups 20 double unders 3 deadlifts 3 muscle ups 20 double unders..etc..

Monday 28th March

Strength: 5x Snatch pull + hang snatch + snatch (going up in weight) Met Con: Elizabeth 21,15,9 Squat cleans 60/40kg Ring dips

Sunday 27th March

Gym closed

Saturday 26th March

Strength: Deadlift 5×5 ring row 3×15 Met Con: 21,18,15,12,9,6,3 Thrusters 43(42.5 in house)/30kg Burpees

Friday 25th March

Conditioning: 1 mile run Rest 2 mins 800m run Rest 2 mins 400m run Rest 2 mins 200m run On completion of the conditioning go straight into the below exercises for a total time: 10 strict muscle ups 20 strict

Thursday 24th March

Strength: Front squat 4×4 Power snatch 3×3 Met Con: 5 rds 9 power cleans 6 front squats 3 shoulder to overhead Rx=70/47.5kg

Wednesday 23rd March

Strength: 4x 1 rope climbs + 3 Turkish get ups Met Con: 21,18,15,12,9,6,3 push press 2×24/16kg back squats 50/35kg chest to bar pull ups