• jdh6270

Monday, May 3, 2021

Monday

A. Power clean every 75 seconds x6 sets

1 set of 4 @ 75%

1 sets of 3 @ 80%

2 sets of 2 @ 85%

2 sets of 1 @ 87.5%

+

Clean pull

Every 90 seconds x4 sets

2 sets of 3 @ 95%

2 set of 3 @ 100%

B. 5 rounds for time

8 deficit handstand pushups 5”,3”

12 DB step ups 24,20

16 Alt DB snatches 50,35

Masters

A. Complete 4 sets of the following:

A1. Front squats from rack @ 30X1 x 5; build

A2. DB bench press x 10

A3. Sit-ups x 20

B. AMRAP 12 min

10 ring rows

Row 250m

10 DB thrusters

102 views0 comments

Recent Posts

See All

Tuesday, May 11, 2021

A. Take 12-15 min to complete the following: 20-16-12-8 DB renegade row/arm Front foot elevated goblet split squat/leg :60 wtd FLR B. 15 min time cap 75 Cleans 135,95 300 double unders *partition any

Saturday, May 8, 2021

AMRAP with partner 30 min 50 double unders 400m run 30 med ball sit-ups 20,14 200m farmers walk 70/h,53/h 10 wall walks

Friday, May 7, 2021

A. Push press in 15 complete 2 sets of 5 reps @ 70%-75% with a pause in dip each rep 1 set of 5 @ 80% 2 sets of 3 @ 85% B. AMRAP 10 min 1-2-3-4-5-6-7-8 ..... etc Power cleans 165,115 Box jumps 30,24 M