The Monstering Club week 3

MONDAY

Clean & Jerk / Push Press

  • 8 x 40 to 50% 1 rep max
  • 4 x 85% 1 rep max
  • 2 x 95% 1 rep max (3 sets)

Pull Ups

Advanced-

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 = 15 reps

x 2 = 30 reps

divided by 10 = 3 reps

complete 10 sets of 3 reps with 30s rest between sets

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

Beginner-

  • 5 x 8s negatives (jump or use bench to start each rep)
  • 3 sets
  • These sets can be alternated with clean & jerk / push press.

Box Jumps

  • 50 reps
  • 1 min rest
  • Repeat

Swings & Press Ups

  • Kettle Bell Swings x 20 (heaviest weight manageable)
  • Press Ups x 20
  • Repeat x 5 in best your time

WEDNESDAY

If like me you have injured yourself sprinting last week or cannot get to the track there is an alternative work out for today.

Option 1

See warm ups for sprinting.

  • 3 x 100m sprints (walk back to start)
  • 2 min rest
  • 4 x 200m sprints (walk back to start)

Warm down with 1-2 slow laps and static stretches.

Option 2

Rower-

  • 30s sprint, 30s easy
  • 60s sprint, 60s easy
  • 90s sprint, 90s easy
  • Repeat x 3

FRIDAY

Dead Lift

Warm Up sets:

  • 8 x 40 to 50% 1 rep max
  • 2 x 80% 1 rep max

Working sets:

  • 4 x 85% 1 rep max
  • 2 x 95% 1 rep max (3 sets)

Press Ups & H-Pull Ups

  • 30s press ups
  • 30s H-pulls
  • Repeat x 5

Abs

  • Russian twist x 20
  • Dumbbell overhead side bends x 10
  • Hanging knee tucks x 10
  • Repeat x 3
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One Response to The Monstering Club week 3

  1. Pingback: The Monstering Club week 5 | getbeasted

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