Strength Work-
Back squat- 10-10-10
* Find working load first, then start your 1st set.
***
Metcon-
14 AMRAP-
16 DB OH lunges 22.5/15kg
10 Box jumps
16 DB hang clean & jerk
10 Box jumps
***
StrengthCon-
5 sets of-
5 Deadlifts + 8 DB Z-press
14 Minutes work-
1 Cluster 80/50kg
3 Bar MU
5 weighted sit ups- DB
Metcon-
For time-
60 DB snatch
30 Burpee box jumps
60 C2B
30 DB Box step ups
60 T2B
RX= 22.5/15kg (upscale- 30/20kg)
Scaling– 45 reps for- DB snatch, C2B, T2B. 20 Reps for- BBJ, DB step ups
Time cap– 20 Minutes
***
Accessory Work-
4 sets of 10+10 Pallof presses.
Barbell Cycling-
Hang squat clean– 3 reps every 90 seconds
– Go heavy
– Speed is priority
– Total of 5 sets
***
Metcon-
EMOM 12-
Odd- 1 round of "Cindy"
Even- 10 Burpees
Scaling-
– 8 burpees > 6 > 5
– "Mini Cindy"- 3+9+12
"Cindy"
5 pull ups
10 Push ups
15 Air squats
Accessory work-
3 sets of 2+2 Turkish get ups
***
Metcon-
In teams of 2-
10-8-6-4-2 Wall walks
20-16-12-8-4 Burpee pull ups
25/18 Cal Bike
Strength Work-
Paused Push Press-
Every :60 for 5:00- 3 Reps
Every 1:30 for 4:30- 1 Rep
*Pause at Dip
***
Metcon-
5 Rounds-
8 Toes to Bar
8 Single DB Hang Cluster @30/20 kg
straight into- 200 DU
14:00 cap
Barbell work-
Power Clean Ladder (12:00 window)
10 T&G reps
8 T&G reps
6 T&G reps
4 T&G reps
2 T&G reps
In remaining time – find a heavy single.
***
For time- (10 minutes Cap)
3 rounds for time-
10 Over & unders
45-30-15 Air squats
20 Push ups
***
Olympic Weightlifting Class-
1) 5 Sets-
1 Muscle Clean
1 Hang power Clean & Jerk
1 Hang squat Clean & Jerk
2) 5 sets-
1 x 5 seconds Power Clean
1 Squat Clean & jerk
3) Build heavy Squat Clean & jerk..
4) EMOM 10-
1 Squat C&J @85-90% of previous work.
