Conjugate Strength:
Max Effort Upper Body Strict Press Build up to a 3 RM DB Floor Press - 3x8 Bent over barbell rows - 3x8 Metcon: EMOM x 18 1. Min: 1 Rd of Cindy 2. Min: 40 DU Core/Abs: 4 Rds of 15 sec L-Sit 30 sec Reverse Plank 15 sec Rest
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Weightlifting
Snatch - Build to a 1 RM in 15 mins. Clean & Jerk - Build to a 1 RM in 15 mins. Front Squat 5x1 1 Front Squat @ 60% 1 RM 1 Front Squat @ 70% 1 Front Squat @ 75% 1 Front Squat @ 80% 1 Front Squat @ 85% Metcon: For time: 1000m Row Core/Abs: 4 Rds of 15 sec L-Sit 30 sec Reverse Plank 15 sec Rest Conjugate Strength:
Dynamic Effort Lower Body Deadlift 10 x 2 @ 50% + 25% band Metcon: 7 Min AMRAP 200m Run 10 Strict Pullups -Rest 3 Min- 7 Min AMRAP 200m Run 15 Pushups -Rest 3 Min- 7 Min AMRAP 200m Run 25 Air Squats (with 20lb/14lb vest) Metcon:
With a partner AMRAP 35 min: 40 Clean and jerk 60/43kg Run 1 mile (together) 20 Rope climbs Run 1 mile (together) AMRAP Burpees in remaining time Conjugate Strength:
Dynamic Effort Upper Body Incline Bench Press 12 x 3 @ 40% + micro/mini bands Clapping Pushups - 3x5-8 One Arm DB Rows - 3x10 Metcon: „The Impossible Workout“ EMOM x 15 min 5 Power Snatch 35/25kg 5 T2B 5 Thrusters 35/25kg 5 Burpees When you fail a minute, rest the next and add 1 minute! TC 20 min Scaling: Hang Snatch, Knee Raises, 30/17kg 4 or 3 reps Weightlifting:
All lifts from the ground! Every 90 sec x 6 Rds 3 Strict Press Every 90 sec x 6 Rds 3 Push Press Every 90 sec x 6 Rds 3 Jerks Metcon: 21-15-9 Pullups Burpees to Bar TC 8 min Core/Abs: 4 Rds of 15 sec L-Sit 30 sec Reverse Plank 15 sec Rest |