Monday 7th
Strength
Front squat
10 min EMOM
5 reps 60 %
Conditioning
25 sit ups, 25 goblet squats, 250m run, 25 sit ups, 25 goblet squats, 250m run, 25 sit ups, 25 goblet squats, 250m run, 25 sit ups, 25 goblet squats
Tuesday 8th
Strength 70%
3-3-3-3-3-3-3-3-3-3- Deadlift
3-3-3-3-3-3-3-3-3-3- Bench
Conditioning
For 15 minutes
3,6,9,12,15,18 etc
Bodyweight deadlift
push ups
Wednesday 9th
Strength
10-10-10 – Single arm row
6-6-6-6 – Chest to bar pullups
Conditioning
4 min amrap
10 Plate GTOH 25kg/ Plate OH Lunge 25kg
1 min rest
4 min amrap
10 pullups/ 10 ring dips
1 min rest
10 kettlebell swings 32kg/ 10 DB push press 20KG
Thursday 10th
Strength
10-10-8-8-6-6-4-4-2-2- Overhead squats
Conditioning
5 rounds for time
2 length burpee broad jumps/ 10 toes to bar
Friday 11th
Strength 70%
3-3-3-3-3-3-3-3-3-3- Squats
3-3-3-3-3-3-3-3-3-3- Shoulder press
Conditioning
27-21-15-9
Cal row/ DB Thrusters 20KG
Saturday 12th
15 minutes Gymnastics weaknesses (Handstands/ skipping/ pull ups/ dips/ push ups)
pick one and work on it- Coach will help
Conditioning
100-80-60-40-20
wall balls 9/7/ sit ups