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




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