re: Health and Fitness Board Strength and Conditioning program

Week 2

Monday

GHR
4 x 5 - 45s rest

Power Snatch
3 x 3 @50% 45s rest
3 x 2 @55%
2 x 2 @60%
3 x 2 @65%

Split Squat
1 x 6 @EMPTYBAR 45s rest
2 x 5
2 x 3
2 x 2

Tuesday

On every third min for 6 rounds 200 meter sprint

25 min AMRAP

250 meter row
10 alternating KB snatches
15 push ups
20 alternating jumping lunges

Wednesday

Back Extension
5 x 6 (empty bar) 30 sec rest

Clean + FS
2 x (2+2) @50% 60s rest
2 x (2+2) @60%
2 x (1+2) @65%
3 x (1+1) @70%

Clean Pull
1 x 3 @60% 45s rest
1 x 3 @70%
2 x 3 @75%
3 x 2 @80%

Dead Lift
2 x 4 @60% 60s rest
1 x 3 @70%
2 x 3 @80%
3 x 2 @85%

Thursday

EMOM 10 rounds

8 alternating dumbbell snatches
3 pull ups

20 min AMRAP

5 bench press at a weight you can move explosively
10 bent over dumbbell rows
50 double unders

on every 4th min 10 cals on the assault bike (if no assault bike sprint 100 meters)


Friday

Good Morning
3 x 8 - 30s rest

Hang Snatch
3 x 2 @50% 45s rest
3 x 2 @60%
2 x 2 @70%

Clean + Jerk
2 x (2+2) @50% 45s rest
1 x (1+2) @60%
2 x (1+2) @70%
3 x (1+1) @80%