Archive

Lift.

Power clean 5 x 1.1.1 rest 10sec btw each rep. Perfect form.

Metcon.

50 KB swings 24/16kg
50 box jump 24/20
50 ab mat sit up
50 KB snatch
50 push up

Strength.

Back squat 4×6 @78%

Metcon. Compare to 5th April 2016

3rft
15 lateral bar jumping burpees
15 hang power clean 52.5/35kg

Strength.

Back squat 3×5 @70% (Deload)

Metcon.

15min Amrap
55 double unders
15 chest to bar
5 hang power cleans 70/45kg

Strength.

Strict press 3×5 @85%

Gymnastics.

Pull up complex.
4×2 weighted strict pull up + 3 strict chest to bar + 4 strict pull up.

Compare to 15th April.

Metcon.

6min ladder.

3 handstand push up
10 toes to bar
6 Hspu
10 T2B
9 Hspu
10 T2B

Add 3 reps to Hspu each rd.

Lift.

Low hang snatch (below knee) 1RM

Metcon.

15-12-9
Power snatch 50/35kg
Burpees

Rest 2min.

12-9-6
Power snatch 60/40kg
Lateral bar jump burpees

Strength.

Deadlift 1×5 @90% of 5RM from 2nd May.

Metcon.

15min omem.

Min1. 200m run
Min2. Amrap 10 double Kettlebell deadlift 2×24/16kg
10 box jump overs 24/20
Min3. Rest

Strength.

Back squat 4×8 @76%

Intervals.

4 x 2min Amrap
30 double unders
15 Kettlebell swings 24/16kg
10 box jump 24/20

Rest 60sec btw amraps

Lift.

Low hang clean 1RM.

Metcon.

5rft.
30 wall ball 10’/9′ 9/6kg
5 muscle up

Strength.

Deadlift 5RM. Add weight from 18th April.

Metcon.

Teams of 3. 15min Amrap.

30 toes to bar
30 clean & jerk 60/40kg.

After each rd. Add weight to c&j. M: 70/80/90kg
F: 45/50/55kg

2 Athletes work through Amrap. 1 Athlete run 200m.