Warm up:
3 sets
15/12 cal row
15 medball jumping sq
5/5 windmill
45 sec push up hold
Back Squat:
10x 57%
8x 62%
8x 67 %
8x 71%
Front squat:
5x 60%
5x 65%
2x5x 70%
Metcon:
4rds
60 du / 120 su
15 deadlift 100 kg / 70 kg
15 m handstand walk / 5 wall walk
Acc: weighted strict pull up
10-8-6-2×5
Warm up: 3 rds 15/12 cal cardio 10/10 upright row 10 goblet squats 30” hanging knee tuck hold Strength: Squat clean + split jerk + squat clean + front squat + split jerk 2x(1+2+1+2+1) 75% 2x(1+1+1+1+1) 80% Emom 6’ 3 Back Squat 67,5-72,5% Metcon: 2-2-2-3 minutes on 1 min off 2 rope…
Warm up: 3 sets 15/12 cal ski 10 good morning empty barbell 6/6 kettlebell windmill :30 Arch to hollow hold Strength: Squat snatch Build to heavy single 1 RM today Snatch pull: 2×1 +20kg Skill: Establish a set of max unbroken ring mu or bar mu Metcon: 21-15-9 100 / 60kg Deadlift…
Warm up: 15/12 cal row 10/10 suitcase deadlift 15 band pull appart :30 banded psoas march Strength: Front squat 1×10 @57% 1×8 @62% 1×6 @67% 1×6 @71% 1×6 @76% Back squat 1×5 @60% 1×5 @70% 2×5 @75% Metcon: Amrap 5’ 60 du / 120 su 10 power clean & jerk 60/40 kg…
Wu: 3 rds 10 kb halo 12 plank to push up 10 tuck up 12 arch rock Only BB 5 rds 5 hang clean 10 biceps curl 15 shoulder press 20 bb side 30-45 sec rest btw rds Metcon 200 m inga run 20 alt db hang clean & jerk 200 m inga run…
Warm up: 3 sets: 15/12 cal aab 15 banded good morning 8/8 single arm kettlebell bottoms up press 10 straight leg sit up Skill / Strength: 8 sets: 2 tempo negatives t 1-3″ deficit (tempo :05) 3x strict handstand push up 60% / box pike push up / dumbbell z-press Bench press: 4×8 58-68%…
Warm up: 3 rds 15/12 cal cardio 15 ghd back extension 5 inchworm :30/:30 side plank Strength: 5 sets 2 deadlift 83% 5/5 one leg box jump Every 2 min x 4 :40 box jump step up Metcon: Every 3 min x 5 12 cal cardio 12 alt db snatch 20-30/15-22,5 12…
