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Workouts 11th March - 16th March
admin March 8, 2019 No Comments

Workouts 11th March – 16th March

Week 3:

 

In this new cycle we see many of the big lifts following a rep scheme of 2 reps EMOM for 10 mins. We will continue to work on exercises from the last cycle such as the high hang power clean while also re-introducing exercises such as the RFESS and Strict Press.

 

Rep ranges for some exercises may start high but will vary as the weeks progress. As alway, a good mix of bi-lateral and uni-lateral exercises will be performed along with core stability and strength work.

 

Have a look and set some goals!

 

Monday

 

A. Deadlift 2 every 60s x 10 mins (approx 85% 3 RM)

 

B1. RFESS 3 x 6 r/l

B2. BB Strict Press 3 x 6

 

Cond: 30/15 X 6 mins

Wallball

Deadbug

Rest 60s

5 mins

20/20 Burpees

 

Tuesday

 

A1. OHS/FS 3 x 5 – 3s lower

A2. Side Plank 3 x 30s r/l

A3. S/L hip thrust 3 x 10 r/l

 

B1. KB Chest Press 3 x 10 r/l alternating

B2. Chins 3 x 5 (drop set after last set to suit)

 

Cond: 90s / 2:30 / 3:30 AMRAP with 30s in between

KB Swing x 10

Jump Lunge x 10

Push up x 10 (or to suit)

 

Wednesday

 

A1. High Hang Power Clean 3 x 5

A2. Box Jump 3 x 5

A3. Inchworm + push up (2) 3 x 5

 

B1. Rev Toe Step down to F/E reverse lunge 2 x 6 r/l

B2. Weighted Plank 2 x 30s

 

C1. S/A KB Carry 2 x 3l r/l

C2. Ring Body Saw 2 x 8

C3. Ring Jacknife 2 x 8

 

Cond:

8min

Partner Man-makers 1 min on/off (partner wallsits/planks 30s/30s)

Rest 60s

30/15 X 5 mins

Slams

Mountain Climbers

 

Thursday

 

A. Back Squat 2 every 60s for 10min (approx 85% 3 RM)

 

B1. Push Press 4/3/2

B2. TGU 3/2/1

B3. Pull Up 3 x 5

 

Cond: 10 mins ascending – start at 3

Push up

Chin/Ring Row

KB Swing

Jump Lunge r/l

Burpee

Sit up

 

Friday

 

A. Bench 2 every 60s x 10 min (approx 90% 3RM)

 

B1.KB RDL 3 x 8 -3s lower

B2.Ring flutters 3 x 16

B3.1/2 Kneeling plate chop 3 x 10e/s

 

Cond: 3 rounds 45/15,40/20, 35/25

Ropes

Wallball

Slams

Jump Lunge

Ring Row