Monday, September 28, 2020


Monday

A. Every 90 sec for 6 sets complete the following building to a HEAVY single:

Power clean x 3,3,2,2,1,1

B. 3 rounds

Run 400m

12 deadlifts (165,115)

9 hang power cleans (165,115)

6 shoulder to overhead (165,115)

Masters 7:15am

A. Rowing clinic with Steve Estes

B. Row 500m; rest 90sec in straps; row 500m

92 views0 comments

Recent Posts

See All

A. 22 miute AMRAP 5-10-15-20-25… Pull-ups 10-20-30-40-50… Push-ups 15-30-45-60-75… Air squats Run 200m after each set *if you have a vest, wear it B. Sandbag bearhug accumulate 3:00 HEAVY Masters A. F

A. in 12 minutes complete 10-8-6-4-2 Strict Press; building load from 105#/65# 20-16-12-8-4 DB renegade row @ 50#/35# per hand B. 2 minute AMRAP 15 Box-jumps 24"/20" 15 push press @ 95#/65# AMRAP barf

A. Squat Clean Take 15 minutes to build to a 1RM for the day B. For time Run 200m 50 DB snatches @ 50#/35# Run 200m 40 Wall ball 30#/20# Run 200m 30 HSPU Run 200m 18 minute time cap Masters Monday A.