Leo Gym Marlow 30/9/19 Workout Week

Monday


A) E1.5MOM x 6 2 Jerk in split Catch position EMOM x 8 1 Split Jerk @ 80%


B) 5 RFT (20 TC) 20 cal Row 20 Hang Clean and Press 25/17.5 20 burpees


Tuesday


A) 20 mins 3 Hang Squat clean 8 DB Row ES


B) 12 AMRAP 12 Box Step Ups 22.5 x 2 4 Devils press 12 BJO 10 C2B


Wednesday


A) 8 mins 4 x 7 Banded Snatch Pulls

8 mins 4 x 8 Bench Press

8 Mins 4 x 5 Power Snatch


B) AMRAP in 10 30 snatches 34/20, 30/15, 20/10 30 Snatches 61/34, 50/27, 34/20 30 snatches 75/45, 61/34, 50/27 max snatches 100/55, 75/45, 61/34


Thursday


A)i) E2MOM x 7 1-4) 5 OHS @ 65% 5) 5 OHS @ 70% 6) 5 OHS @ 75% 7) 5+ OHS @ 75%


ii) Ring Muscle Up Drills


B) AMRAP in 12 mins 150 wall balls 9/6 90 DU 30 Muscle Ups


Friday


A) 5 RNDS


8 Romanian Deadlifts 8 Paralette Tuck throughs 10 Ring Dips


B) E3MOM x 5 250m Row 10 Deadlifts 100/70



0 views