Monthly Archives: April 2017

Monday 1st May

Gym closed

Sunday 30th April

Gym closed

Saturday 29th April

Strength: 3x 5 skin the cats + max strict ring pull ups Met Con: 3 rds 50 box jumps 24/20″ 35 toes to bar 20 2″ deficit HSPU

Friday 28th April

Strength: Jerk 5×2 Met Con: 5 rds 15 pull ups 18 push ups 21 sit ups 24 double unders

Thursday 27th April

For 10 mins complete: 3 snatches (squat) on even mins 5-10 chest to bar on odd For 10 mins 2 cleans (squat) on odd mins 5-15 ring dips on odd For 10 mins 1 clean (squat) + 3 front squats

Wednesday 26th April

Strength: Push press 5×3 Partner med ball abs Met Con: 3 rds 20 thrusters 40/30kg 20 kb swings 32/24kg

Tuesday 25th April

Strength: Muscle up 4×5+ (2 sets bar/2 sets ring) Strict toes to bar 3×10 Met Con: 5x400m running intervals

Monday 24th April

Strength: Power snatch 5×4 Squat 3×6 Met Con: 15/12/9 Oh squat 75/50kg Chest to bar pull ups

Sunday 23rd April

Gym closed

Saturday 22nd April

Strength: Jerk 3×2 Met Con: ‘Wes’ 800m run with a 10kg plate Then 14 rounds of: 5 strict pull-ups 4 burpee box jumps 24/20″ 3 cleans 85/55kg Then 800m run with a 10kg plate