Triple 3 Prep, Week 1

Monday

Metcon
Mccauley
5 Power Snatches 43/29kg
5 Lateral Burpees Over the Bar
5 Thrusters 15/10kg
*After each round run 200m

Aim
Quads, Lower Back and Lungs

Tuesday

Metcon
Strength
Front Squat 5-5-5-3-3-3
Deadlift 5-5-5-3-3-3

Conditioning 10-12 min
8 Cal Assault Bike
6 Chin Ups
4 Laps Farmer Carry 32/24kg

Aim
Strength

Wednesday

Metcon
Kebab & Ayran
4 Rounds for time of:
10 Pull Ups
20 Wall Balls20/14lbs
10 Push Press 22.5/15kg
20 Box Jumps
10 Chest To Bar Pull Ups
20 Double Unders

Aim
Positive Self talk

Thursday

Metcon

Skill 12 min
Strict Ring Muscle Up

Bath Acid
1000/800m Bike Erg
500/400m Row Erg
500/400m Ski Erg

Aim
Skill and Redzone

Friday

Metcon
Happy Socks
Every 5 Minutes for 4 rounds
14 Cal Ski/Row
10 Kettlebell Snatch 24/16kg
6 Goblet Reverse Lunges Complex
2 Rope Climbs
*2 min rest after each round

Aim
Power Under Fatigue

Saturday

Metcon
Run Lizzy Run
400m Run
21 Cleans 61/43kg
21 Push Ups
400m Run
15 Cleans 61/43kg
15 Push Ups
400m Run
9 Cleans 61/43kg
9 Push Ups
400m Run

Aim
Aerobic Capacity and Posterior Chain Strength