All - here is a rough outline of the week, we may have to tweak Thursday and Friday a bit !!
Monday -17 Jun
30 reps Bench (85% of BW)
500m row
20 reps bench (85% of BW)
1000m row
10 reps bench (85% of BW)
2000m row
Tuesday 18 Jun
Burgener Warmup
This is a 3 Position Clean Video to help teach Power Cleans
First 2 sets of 5 at a light weight and then 3x5 at a normal weight for Power Clean work.
2x5 light
3x5 mid weight
For whatever time is left - run 2 mile
Wednesday -19 Jun
Start with 2 rounds max pullups
Helen:
3 rounds:
400 run
21Kettlebell swings
12 pullups
Thursday -20 Jun
(exercise Tuesdays practice)
3 rounds:
7 Power Clean & Jerks @ 155/105#
14 Front Squats @ 155/105#
Run 400m
14 Front Squats @ 155/105#
Run 400m
Friday-21 Jun
We may have to play with the logistics of running this one with multiple people
15 Burpee Over-the-Bar Jumps 20″
15 Push Press 95#
15 Burpee Over-the-Bar Jumps 20″
30 1armed dumbbell snatch (15 per arm) 50/30
15 Burpee Over-the-Bar Jumps 20″
15 Push Jerks 135/95#
15 Burpee Over-the-Bar Jumps 20″
15 Push Press 95#
15 Burpee Over-the-Bar Jumps 20″
30 1armed dumbbell snatch (15 per arm) 50/30
15 Burpee Over-the-Bar Jumps 20″
15 Push Jerks 135/95#
15 Burpee Over-the-Bar Jumps 20″
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