Coaching small group

Strength & Conditioning – Week 10/12

Day 1

Warm Up

3 Rounds

12 Bar Passes
12 Shuoulder Press stick
12 Air Squats

Strength

Bench Press

6 Sets 8 Reps
@67,5% Of Your RM

Metcon

4 Rounds

8 Thrusters 40kg
12 Cal EchoBike

Rest : 02:00

6 Rounds

12 Clean&Jerk 40kg
8 Deadlift Sand Bag 70kg

Rest : 05:00

Max Bench Press @45%
in 05:00

Day 2

Warm Up

3 Rounds

10 Air Squats
20 Shoulder Taps
20 Cal Bike

Metcon

AMRAP : 15:00

10 Back Squats 70kg
20 Sit Ups
10 HSPU

Metcon

1300m Run

Then,

5 Rounds

8 Burpee Box Jump Overs High
16 Hand Release Push Ups

Day 3

Warm Up

AMRAP : 05:00

150m Run
12 Thrusters ( stick )
20 Alt RDL

Strength

Deadlift

5 x 45%
5 x 55%
5 x 70%
3 x 80%
2 x 85%
1 x 90%
1 x 95%

Metcon

AMRAP : 17:00

1 – 2 – 3 – 4 Etc…
Squat Snatch 60kg
Kipping Chest To Bars

Accessory Work

4 Rounds

12 Bent Over Row 2×22,5kg
12 Alt Shoulder Press 2×22,5kg

Day 4

Warm Up

4 Rounds

12 Shoulder Taps
20 Air Squats
20 Good Morning
12 Cal Row

Skill

Clean

8 Sets 1 Rep
Load Heavy Weight

Metcon

40 – 30 – 20 – 10
Wall Ball Shots 9kg
25 – 20 – 15 – 10
GHD Sit Ups

Metcon

AMRAP 10:00

10 Dips
10 Hand Release Push Ups

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Anthony Deghilage
@anthony.degh