re: Health and Fitness Board Strength and Conditioning program

Week one

Monday
Power Clean
10 x 1 @65% 30s rest
Front Squat
1 x 6 @50% 30s rest
2 x 4 @55%
2 x 3 @60%
2 x 2 @70%
Strict Press
1 x 6 @50% 30s rest
2 x 5 @55%
2 x 3 @65%
2 x 2 @70%

Tuesday
Sprints
4 x 400 meters rest as needed
4 x 200 meters rest as needed
4 x 100 meters rest as needed
20 RDS: 30s on/30s off Assault Bike Sprints (should be as consistent
as possible all the way through, 80+% effort)

Wednesday
Good Mornings
5 x 6 (empty bar) 30 sec rest
Snatch
2 x 3 @50% 45s rest
2 x 3 @60%
2 x 2 @65%
3 x 2 @70%
Snatch Pull
2 x 3 @60% 45s rest
1 x 3 @70%
2 x 3 @75%
3 x 2 @80%
Back Squat
2 x 3 @60% 60s rest
1 x 3 @70%
2 x 3 @80%
3 x 2 @85%

Thursday
On the every 6th min for 4 RDS: 800m Run (75-80% effort)
AMRAP- 15 MINUTES

5 Pull ups
10 Pushups
15 Squats
30 double unders


Friday
Hang Snatch
3 x (2+2) @50% 45s rest
3 x (2+2) @55%
2 x (1+2) @60%
3 x (1+1) @65%
Hang Clean + Jerk
2 x (2+2) @60% 45s rest
1 x (1+2) @70%
2 x (1+2) @75%
3 x (1+1) @>75%

Bench Press
5 x 5 @ 65% 90s rest
Bent over barbell row
5 x 8-10 @ 60% 90s rest