All posts by CFGG

Tuesday

A.

seated barbell Z press 5-5-4-4-3-3

B.

two times through:

a)

3 min amrap:

10 push press (115/75, Rx+ 135/95)

20 KBS

2 mins rest

b) 3 min amrap: 

“Cindy”

2 mins rest

Monday

A.

build to a heavy:

halting clean grip DL + power clean

B.

EMOM for 16 minutes:

Minute 1 – 200/150m row

Minute 2 – 20 alternating reverse lunges

Minute 3 – 15 box jump overs

Minute 4 – max plank hold

Thursday

A.

snatch skills and drills

B.

alternate full rounds with a partner, 20 min amrap, one person works at a time:

18/15 cal row

15 power cleans (95/65)

12 push press (95/65)

9 burpees

Friday

A.

deadlift

10 Reps @ 72%

8 Reps @ 77%

6 Reps @ 81%

4 Reps @ 85%

2 Reps @ 90%

B.

15 min amrap:

9 deadlifts (Rx+225/155, 155/105)

12 push ups

15 TTB

300m run

Thursday

A.

five sets:

2 hang power clean + 2 push jerk

B.

6 min amrap:

5 handstand push ups (Rx+ = 4″ deficit)

25 DUs

rest 5 mins

6 min amrap:

8 power snatches (75/55)

3 bar MUs