This is the third week of the second block and will be the last week before a deload week next week. We will be doing 5 sets with your 5th set being as many 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 85% of your 1rm no more no less.
monday 17
strength
squat 4×5 + 1×5+ (2-3 mins rest)
shoulder press 4×5 + 1×5+ (2-3 mins rest)
tri-set: 5 sets
pull ups x5 / split squats x5el / deadbugs x12
intervals
row 250m x5 60s rest between set
tuesday 18
10 min EMOM
3 Overhead squats
For time.
20 cal row/ 30 kettlebell swings/ 400m run/ 50 hollow rocks/ 400m run/ 30 kettlebell swings/ 20 cal row
wednesday 19
strength
clean or snatch 5×3 (2-3 mins rest)
deadlift 4×5 + 1×5+ (2-3 mins rest)
triset: 5 sets
ring dips x5 / hip thrusts x10 / plank 30s
tempos
run 400m x5 60s rest between sets
thursday 20
Thrusters
10-7-5-3-1-3-5-7-10
10 min EMOM
3 burpees every minute. Max reps of snatches in the remaining time.
friday 21
strength
squats 4×5 + 1×5+ (2-3mins rest)
bench press 4×5 + 1×5+ (2-3mins rest)
triset: 5 sets
pull ups x5 / walking lunges x20 / ab role outs x6
intervals
bike 500m x5 60s rest between sets
saturday 22
In pairs
5 x 250m farmer carry each/ partner holds plank
In pairs for 30 minutes
EMOM
5 pullups/ 10 push ups/ 15 air squats
sunday 23
session to be decided by coach