Monday 31
60% 1rm
Strength
5-5-5-5-5-5-5-5-5-5- Deadlift
5-5-5-5-5-5-5-5-5-5- Bench press
Conditioning
30-24-20-16- Lunges 20/16kg
20-16-12-8- Toes to bar
Tuesday 01
Strength
5-5-5-5-5- Handstand push ups
or
5x 30 second handstand holds
Conditioning
Death by push press 60/ 40kg
15 minute cap
Wednesday 02
Strength
6 sets of;
10 bent over rows, 10 cable seated row, 10 ring rows
Conditioning
In pairs
4km row, 3km run
Break down however you like
Thursday 03
Strength
60% 1 RM
5-5-5-5-5-5-5-5-5-5- Squats
5-5-5-5-5-5-5-5-5-5- Strict press
Conditioning
7 rounds
250m run
10 Plate Ground to overhead 20/15kg
10 goblet squats 32/24Kg
Friday 04
Strength
3-3-3-3-3-3-3-3-3-3- Cleans
Conditioning
21-15-9
Power cleans 60/40kg
Ring dips
Cheeky little finisher to follow
Saturday 05
Strength
10-9-8-7-6-5-4-3-2-1 pull ups
10-9-8-7-6-5-4-3-2-1 Ring rows
Conditioning
In pairs
2 rounds of;
3 min amraps
Push ups
squats
KB swings
Burpees
Sunday 06
session to be decided by coach