re: Health and Fitness Board Strength and Conditioning program

Monday

Power Clean
1 x 5 @60%
3 x 2 @70%
3 x 2 @75%
2 x 2 @80%

Jump Back Squat
1 x 5 @EMPTYBAR
2 x 5
2 x 3
2 x 2

Bench Press

3x3 80%
2x2 85%+

Tuesday

30 min tempo run

AMRAP 20 MINUTES
5 CHEST TO BAR PULL UPS
10 LEG RAISES
10 MOUNTAIN CLIMBERS (4 count)
5 CHIN UPS
10 RUSSIAN TWISTS (4 count)
5 PLYO SPLIT SQUAT


Wednesday

Hang Snatch
2 x 4 @50% 60s rest
2 x 3 @60%
2 x 2 @65%
3 x 2 @70%

Rack Jerk
1 x 3 @60% 45s rest
2 x 2 @70%
2 x 3 @75%
3 x 3 @80%

Front Squat
2 x 4 @60% 60s rest
1 x 3 @70%
2 x 3 @80%
3 x 2 @85%

Thursday

2 800 meter sprints

then 20 mins treadmill sprints

10 incline 10 speed run as far as you can, rest as needed

take a good break bc you will need it

50 cals on the assault bike
150 double unders
2 K row
150 double unders
50 cals on the assault bike


Friday

Good Morning
3 x 8 30s rest

Snatch
3 x 2 @60% 45s rest
3 x 2 @70%
2 x 2 @80%
2 x 1 @90%
1 x 1 @>90%

Clean + Jerk
3 x (2+1) @50% 45s rest
2 x (2+1) @60%
2 x (2+1) @70%
1 x (1+1) @80%
2 x (1+1) @90%
1 x (1+1) @>90%