Monday, April 26, 2021

Monday

A. Power clean EMOM x9 min

2 sets of 2 @ 75%

3 sets of 2 @ 80%

4 sets of 2 @ 85%

+

Clean pull

Every 90 seconds

2 sets of 5 @ 90%

2 sets of 3 @ 95%

B. For time

10-9-8-7-6-5-4-3-2-1

Hang clean & jerks 95,65

Front squats 95,65

Run 100m after each set

Masters

A. EMOM 12 min

Min 1: 15 sit-ups

Min 2: 30 sec goblet wall sit

Min 3: 30 jump rope

C. 5 rounds for time

200m row

10 box dips; elevate heels if can and add plate to lap as weight

10 wall ball

80 views0 comments

Recent Posts

See All

Wednesday, July 28, 2021

7/28 Take 20 minutes to complete A. Back squat x10 @ 70% x8 @ 75% x6 @ 80% x4 @ 85% x2 @ 90% + B. For total time 21-15-9 Toes to bar Shoulder to overhead @ 95#/65# rest walk exactly 2:00 12-9-6 Power

Tuesday, July 27, 2021

A. In 15 minutes complete 3 sets of the following 10 strict Supinated pull-ups w/ band if needed 12 barbell z-presses @ 85#/55#+ 14 snatch grip pendlay rows @ same weight as z-press B. 2 minute AMRAP

Monday, July 26, 2021

Take 15 minutes to complete A. Power Snatch x3 @ 80% x2 @ 85% 3x1 @ 90%+ B. Slow to knee snatch pull 3x3 @ 100% of 1RM + C. 7 rounds for time 7 Thrusters @ 75#/55# 7 burpees 7 Power Snatches @ 75#/55#