This is the introduction week for the second block of our programme. For the next 4 weeks we will be focusing on strength work, building up from 70% to 85% of your 1rm. This week is intro week so weights should be challenging but not difficult. 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 70% of your 1rm no more no less
monday 03
strength
squat 4×5 + 1×5+ (2-3 mins rest)
shoulder press 4×5 + 1×5+ (2-3 mins rest)
tri-set: 3 sets (60s rest between sets)
pull ups x5 / split squats x5el / deadbugs x12
intervals
row 250m x3 60s rest between set
tuesday 04
build to heavy hang power snatch
then
10 x complex of
1 high hang power snatch / 1 hang power snatch / 1 power snatch
4 rounds for time
20 db snatch / 20 american kb swings / 20 push ups
wednesday 05
strength
clean 5×3 (2-3 mins rest)
deadlift 4×5 + 1×5+ (2-3 mins rest)
triset: 3 sets (60s rest between sets)
ring dips x5 / hip thrusts x10 / plank 30s
tempos
run 400m x3 60s rest between sets
thursday 06
15 min emom
3 strict shoulder press
7 rounds for time
7 burpees / 7 ttb / 7 push press @40/30kg
friday 07
strength
squats 4×5 + 1×5+ (2-3mins rest)
bench press 4×5 + 1×5+ (2-3mins rest)
triset: 3 sets (60s rest between sets)
pull ups x5 / walking lunges x20 / ab role outs x6
intervals
bike 500m x3 60s rest between sets
saturday 08
db thrusters
5-5-3-2-2-1
400m run / 10-1 deadlift + 1-10 wall balls / 400m run
sunday 09
session to be decided by coach