The Monstering Club week 5

MONDAY

Clean & Jerk / Push Press

  • 8 x 40 to 50% 1 rep max
  • 2 x 80% 1 rep max
  • 2 x 95% 1 rep max (5 sets)

Pull Ups

Advanced-

1 min AMRAP, 1 min rest (2 sets)

Beginner-

These can be alternated with clean & jerk / push press.

  • Set 1: AMRAP or 1 x Hold with chin above bar as long as possible, then lower as slowly as possible
  • Set 2: Half pull-up (bottom half) AMRAP or if this is too difficult hold with arms straight as long as possible
  • Set 3: Half pull-up (top half) use bench or step to start each rep if required

Squats & Lunges

  • 30s lunges
  • 30s squat jumps (maximum height)
  • 30s rest
  • Repeat x 4

Swings & Press Ups

  • Kettle Bell Swings x 100 (heaviest weight manageable)
  • Press Ups x 100

In best your time

WEDNESDAY

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

Option 1

  • See warm ups for sprinting.
  • 4 x 400m sprints (1 min rest)
  • 2 min rest
  • 4 x 100m sprints (walk back to start)
  • Warm down with 1-2 slow laps and static stretches.

Option 2

Rower-

90s sprint, 30s easy x 2
60s sprint, 20s easy x 2
30s sprint, 10s easy x 2

FRIDAY

Dead Lift

Warm Up sets:

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

Working sets:

  • 2 x 95% 1 rep max (5 sets)

Press Ups

These can be alternated with dead-lifts. 4 sets using the same positions as last week.

Advanced-

5 reps then 5s hold at top, middle and bottom, repeat until 50% of last weeks total is reached

Beginner-

3 reps then 3s hold at top, middle and bottom, repeat until 50% of last weeks total is reached

H-Pull

Advanced-

3 reps then 3s hold at top, middle and bottom, repeat until 30% week 1 AMRAP total is reached

Beginner-

1 reps then 3s hold at top, middle and bottom, repeat until 30% of week 1 AMRAP total is reached

4 sets 1 to 2 minutes rest between sets

Abs

Myotatic Crunch
Bosu ball in lower back, feet flat on floor, arms straight above head, 4s lowering to full hyper-extension, 2s hold, 4s raise, 2s hold, repeat to absolute failure.

Bicycle Crunch– Hold elbow at knee for 5s hard contraction and repeat alternating sides to failure.

Cat Vomit Exercise – See link.

Note:

Percentages of 1 rep max are a guide. If you ‘excelled’ on week 1 when performing your 1 rep max then you may find the program difficult. Only lift what you can perform with correct technique as close as you can to the guideline weights.

get beasted, the monstering club wk 5

stretched

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