Leo Gym Marlow Workout Week 22/7/19
MONDAY
A) Superset
5 x 8 Strict HSPU
4 x 3 DB Snatch Es
B) 4 x E6MOM 400m RUN 14 DB Snatch 22.5/15 7 C2B 7 HSPU
TUESDAY
A) OHS build to a heavy 3 then 3 x 3 @ 85%
(5 x 5 banded rotations Es between first 5 sets)
B) 3 Rounds 30 Ab mat Sit Ups 20 Box step ups (SA) 30/20 10 Burpee Box Jumps
WEDNESDAY
A) Ring Muscle Ups Drills 5 x 5 weighted false grip pull ups 5 x 8 dips (weighted) 5 x 5 transitions
B) 9-7-5 muscle Ups 21-15-9 Cal Row STOH 35/25
THURSDAY
A) 4 x 2 Clean Pulls .Building to 120% 3 x 2 cleans with 2 sec pause in catch position
2 x 2 Cleans 3 x 1 Clean
B) 3 RNDS 60 DU 4 rnds 1 clean 50/35 1 hang clean 1 front squat 1 thruster
FRIDAY
A) i) Depth jump into max height Box Jump
ii) Push Press 5 x 3
B) E3MOM x 5 20/15 Cal Row 15 box jumps 24/20 6 Devils Press 22.5/15
