This is the second week of the second block of our programme. Weights should be a little bit heavier this week still doing 5 sets with your 5th set being as many reps as possible.
Remember to bring your notebook to record your weights that you lifted and how many reps you managed to do on your last set.
This week we are working at 80% of your 1rm.
monday 10
strength
squat 4×5 + 1×5+ (2-3 mins rest)
shoulder press 4×5 + 1×5+ (2-3 mins rest)
tri-set: 4 sets
pull ups x5 / split squats x5el / deadbugs x12
intervals
row 250m x4 60s rest between set
tuesday 11
strength
8 sets of;
8 dumbell bench press
8 ring dips/ bar dips
conditioning
4 min amrap
10 cal row
10 alt KB cleans
2 min rest
4 min amrap
10 weighted butterfly sit ups
10 push ups
wednesday 12
strength
clean 5×3 (2-3 mins rest)
deadlift 4×5 + 1×5+ (2-3 mins rest)
triset: 4 sets
ring dips x5 / hip thrusts x10 / plank 30s
tempos
run 400m x4 60s rest between sets
thursday 13
strength
8-8-8-8-8
pull ups/
or
5-5-5-5-5
5 second negative pull ups
conditioning
3 round for time
15 thrusters
12 burpees
friday 14
strength
squats 4×5 + 1×5+ (2-3mins rest)
bench press 4×5 + 1×5+ (2-3mins rest)
triset: 4 sets
pull ups x5 / walking lunges x20 / ab role outs x6
intervals
bike 500m x4 60s rest between sets
saturday 15
strength
10-10-10-10-10
deadlifts
in pairs, run together… Other movements, split evenly, as one working, one resting
250m run
50 Deadlifts
250m run
100 Kettlebell swings
250m run
50 Deadlifts
250m run
100 Kettlebell swings
250m run
sunday 16
session to be decided by coach