Weightlifting
I. Every 1:30 mins x 7 sets: Strict Press
1 x 3 reps
1 x 6 reps
1 x 9 reps
1 x 12 reps
1 x 9 reps
1 x 6 reps
1 x 3 reps
Work up and then down in weight over the 7 sets. Work to make the down heavier than the up.
II. Every 3 mins x 5 sets: Low Hang Cleans + Clean
3 x (2+1) reps
2 x (1+1) reps
Low hang position is below the knees. Start at 65% 1RM and only build if you are holding good technique.
III. EMOM 10
4 Front Squats
Start at 65% 1RM and work ot heavy set of 4 for the day.
WOD
AMRAP 16
3 Rope Climbs
15 Thrusters
45 / 53 cal Bike
RX 65 / 95 lbs
Scaled 75 / 55 lbs
Gymnastics
Every 1:15 for 6 sets
4 / 3 Ring Muscle Ups
Accessory Work
3 Rounds for Max Reps
10 Bench Supported Dumbbell Lat Pull Overs
8 L/8 R Single Arm Bench Supported Dumbbell Rows
1 min max rep Banded Lat Pull Downs
Pick load
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