100724-101124
Monday
Back Squats
3 x 3 @ 84%
+
2 x 3 @ 88%
Workout
AMRAP X 8
7 DB (2) Deadlifts
14 DB Alt Hang Power Snatches 50/35
21 Double Unders
Fitness: 35/20
42 single Unders
Tuesday
2 Rounds For Time W/ a partner
1000/800m Row
30 Pull Up
*rest 2:00
2 Rounds For Time:
1000m/800m Ski
30 Toe to Bar
Week 4 Cycle
Split Jerk
A) Split Jerk
1 Tall Jerk + 2 Strict Press
x 5 sets @ 30% - 50% of 1RM
Split Jerk
Every 90sec x 6
2 Split Jerks
@ 70% (& slightly build)
Accessory
2-3 Rounds
100m Crossbody Carry
20 Banded Pull Downs
:15-:20 Inverted Row Static Hold
10 Stationary Dips
10/10 S/A Banded Presses
Thursday
4 Rounds:
4:00 On / 2:00 Off
Run 300m
15 Line Facing Burpee
*Max Cal C2 Bike Remaining
Time
Score = calories
Fitness: decrease the amount of burpees or run distance
Friday
5 Power Clean Singles
(building, starting @ 80% +
(or slightly heavier than week 1)
rest :90 between
Power Clean
Hang Power Clean
4 x 6 @ 75% of today's heavy single.
For Time:
10-9-8-7-6-5-4-3-2-1
Front Squat 135/95
1 Rope Climb after each set (10 total)
Fitness: DB front squats
2 rope pulls or 4 strict T2B
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