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„Goat Day“
EMOM x 18
Benchmark Day: "Diane" 21-15-9 for time: Deadlift 100/70kg Handstand Push ups
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Strength:
1) Muscle snatch: Work up to a 3 RM. Then 3 reps @ 95% 3RM, 3 reps @ 90% 3RM. 2) Hang Snatch: Work up to a 3 RM. Then 3 reps @ 95% 3RM, 3 reps @ 90% 3RM. 3) Barbell bent over rows: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM. Metcon: 1) 2 rounds - Every 3 minutes complete: 500m row Max rep burpees over the rower -Rest 60 seconds between each 3 minute AMRAP 2) 2 rounds - Every 3 minutes complete: 400m run Max rep Pushups -Rest 60 seconds between each 3 minute AMRAP Strength:
1) Back Squat: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM. 2) Push jerk: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM. 3) Strict weighted pull ups: 3-5 sets x 5 reps (AHAP) *Final week of phase 2. Try and top the 5 RMs that you hit last week. Metcon: For time: 100 Overhead Squats 43/30kg *Anytime that you break or the bar leaves the overhead position, immediately perform 5 high box jumps 30“/24“ TC 11min Strength:
1) Hang Clean (at the knee): Work up to a 3 RM. Then 3 reps @ 95% 3RM, 3 reps @ 90% 3RM. 2) Clean deadlift: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM. 3) Bent over row: 3-5 sets x 5 reps within 90% of 5 RM on Tuesday Metcon: 10-9-8-7-6-5-4-3-2-1 reps for time of: DB Thrusters Toes to Bar Core: KB One Leg DL - 3x8/leg (AHAP) Strength:
1) Snatch: 10 rounds – Every 90 seconds, complete: 1 Snatch (90-95% 1 RM) 2) Clean and jerk: 10 rounds – Every 2 minutes, complete: 1 clean and jerk (90-95% 1 RM) 3) Front squat: Work up to a 3 RM Metcon: For time: 500m Row 400m Run 30 Burpees 20 unbroken DU 10 Front Squats with 85% 3RM TC 10 min Strength:
Back Squat: 3-5 sets x 5 reps within 90% of 5 RM on Monday 2) Push jerk: 3-5 sets x 5 reps within 90% of 5 RM on Monday 3) Bench press: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM. Metcon: EMOM x 12min Minute 1: 10 Box Jump Overs 24“/20“ Minute 2: 5 D-Ball Cleans Minute 3: 6-10 Pullups Core: For time: -100m 2-arm OH KB/DB carry 20-25kg/10-16kg -100m 2-arm front rack carry -100m 2-arm farmers carry TC 8 min „Goat Day“
EMOM x 18 1. min: Movement 1 2. min: Movement 2 3. min: 10-15 unbroken Wallballs (pick your weight) Benchmark Day: "Elizabeth" 21-15-9 for time: Clean 61/43kg Ring Dips TC 10 min Core: - Tabata Diagonal V-ups - Tabata Superman Strength:
1) Muscle snatch: Work up to a 3 RM. Then 3 reps @ 95% 3RM, 3 reps @ 90% 3RM. 2) Hang Snatch: Work up to a 3 RM. Then 3 reps @ 95% 3RM, 3 reps @ 90% 3RM. 3) Barbell bent over rows: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM. Metcon: 4 rounds: Every 4 minutes, complete: -400m sprint -Max rep unbroken strict HSPU + Max rep unbroken kipping HSPU Strength:
1) Back Squat: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM. 2) Push jerk: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM. 3) Strict weighted pull ups: 3-5 sets x 5 reps (AHAP) @pullup bar Metcon: 5 rounds - every 3 minutes, complete: 15 KB SDHP 24kg/16kg 10 KB Swing 24kg/16kg 5 KB Snatch, each arm 24kg/16kg Max reps Double Unders Strength:
1) Hang Clean (at the knee): Work up to a 3 RM. Then 3 reps @ 95% 3RM, 3 reps @ 90% 3RM. 2) Clean deadlift: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM. 3) Barbell bent over row: 3-5 sets x 5 reps within 90% of 5 RM on Tuesday Metcon: 1.) 10 rounds - Every 30 seconds, perform: 1 Squat snatch @60-75% 1RM After the 10th round, rest 90 seconds, then: 2.) 10 rounds - Every 30 seconds, perform: 1 Squat clean @60-75% 1RM After the 10th round, rest 90 seconds, then: 3.) 10 rounds - Every 30 seconds, perform: 1 Deadlift @60-70% 1RM |
