Archive

Skill.

Sumo deadlift high pull

Metcon.

‘Fight Gone Bad’

Strength.

Power jerk. Build to heavy 3 rep. (Heavier than 29th July)

Supinated bent row 3×8

Intervals.

12min omem.
Odd min. Amrap 6 power snatch 35/25kg
6 box jump overs 24/20
Even min. Rest

Gymnastics.

Strict muscle up.

Metcon.

18min amrap.

8 chest to bar
16 AAB/Row cal
8 deficit push up 4″/2″
50 double unders

Lift.

Clean & Jerk Complex. Build to a max.

1 power clean + 1 clean + 2 split jerk

Metcon.

15-12-9-6-3 lateral bar jumping burpee
5-4-3-2-1 cleans 85/52.5kg

Strength.

Back squat. Cycle 2. Week 3.
75% x 5
85% x 3
95% x 1+

Metcon.

7min ascending ladder
Sumo deadlift high pull 52.5/35kg
Toes to bar

2,4,6. Add 2 reps each rd.

Metcon.

5rft.

500m row
10 kettlebell split snatch (right arm) 24/16kg
5 strict pull up or chin up
10 kettlebell split snatch (left arm)
5 strict pull up or chin up

Lift.

Split jerk. Heavy 2rep (Heavier than 22nd July)

Metcon.

10rft
3 deadlift 120/80kg
6 handstand push up
9 wall ball 10’/9′ 9/6kg

Gymnastics.

10min working on strict muscle up.

Metcon.

21min omem.

Min1. 10 ring rows.
Min2. 15 box jump 24/20
Min3. plank hold

Lift.

Hang power snatch + Power snatch. Build to a max.

Metcon.

16min amrap

200m shuttle run (50m out, 50m in)
10 snatch 42.5/30kg

Rest 2min after each rd.

Strength.

Back squat. Cycle 2

70% x 3
80% x 3
90% x 3+

Metcon.

1000m AAB
40 thrusters 20/15kg
20 burpees