The Monstering Club week 2

MONDAY

Alternate sets of clean and jerk then pull ups with 1 to 2 minutes rest between sets.

Clean & Jerk / Push Press

  • 8 x 40 to 50% 1 rep max
  • 5 x 85% 1 rep max
  • 2 x 95% 1 rep max (2 sets)

Pull Ups

Advanced-

  • Pull up amrap in 1 continuous set
  • Chin up (palms facing grip) amrap in 1 continuous set
  • Pull up amrap with 5 sec hold at point of failure then 10 sec lowering to full extension of arms

Beginner-

  • 5 x 5 second negative (3 sets) jump or use bench to start each rep
  • Hold with chin above bar as long as possible, then 10s lowering to full extension of arms

Lunges

  • 20s each leg static lunge
  • 20s rest
  • Repeat x 6

Finisher

  • 10s burpees
  • 10s press ups
  • 10s jog on spot
  • Repeat x 8

WEDNESDAY

4 x 60m sprint (walk back to start)

2 min rest

4 x 100m sprint (walk back to start)

Warm up thoroughly before hand

FRIDAY

Alternate sets of dead-lifts and press ups resting 1 to 2 minutes between sets.

Dead-lift

  • 8 x 40 to 50% 1 rep max
  • 5 x 85% 1 rep max
  • 2 x 95% 1 rep max (2 sets)

Press-Ups

30% of week 1 amrap total (4 sets)

H-Pulls

Density block: Double week 1 amrap total then divide by 10 to get x number of reps. Complete x reps for 10 sets with 30s rest between sets

e.g.      week 1 total = 30 reps

x 2 = 60 reps

divided by 10 = 6 reps

complete 10 sets of 6 reps with 30s rest between sets

When 30s rest becomes insufficient increase to 45s. If 45s becomes insufficient increase to 60s.

Core

GPP program

reality check

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2 Responses to The Monstering Club week 2

  1. Pingback: The Monstering Club week 3 | getbeasted

  2. Pingback: The Monstering Club week 5 | getbeasted

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