All posts by CFGG

Tuesday

A.

find a challenging:

clean lift off + segment clean deadlift + power clean 

B.

18 min amrap, alternate full rounds with a partner:

200m run

12 deadlifts (155/105)

9 hang power cleans (155/105)

6 STO (155/105) 

Friday

A.

4×6-8 front rack lunge steps

B.

Four sets:

2 mins on/2 mins off:

25/18 calorie row + max reps front squats

Loading per set:

Set 1 – 185/125

Set 2 – 135/95

Set 3 – 115/75

Set 4 – 95/65

Wednesday

A.

Three sets:

30s Arnold press

rest 30 seconds

30s strict pull-ups

rest 30s

30s DB bench press

rest 30 seconds

30s Pendlay rows

rest 30 seconds

B.

15 min amrap:

40 Burpees

20 hang power clean and jerk (75/55)

30 Burpees

15 hang power clean and jerk (135/79)

20 Burpees

10 hang power clean and jerk (155/105)

10 burpees

amrap hang power clean and jerk (185/125)