All posts by CFGG

Wednesday

A.

5-5-4-4-3 back squat (@32X1) 

B.

four sets:

In 90s, complete:

15 front squats (95/65)

100m run

max rep burpees over the bar

rest 2 minutes between sets

score = total burpees over the bar

Monday

A.

5-5-4-4-3 segmented clean deadlift 

B.

7 min amrap:

1 Devils Press (50’s/35’s), 1 Bar Muscle-Up

2 Devils Press (50’s/35’s), 2 Bar Muscle-Up

3 Devils Press (50’s/35’s), 3 Bar Muscle-Up

…and so on up the ladder

Friday

A.

2RM front squat (@33X1)

B.

3×3 front squat @ part A weight, no tempo 

C.

4 sets: 

In 60s, complete:

12 front squats (115/75) + max reps box jump overs

rest 2 mins between sets

score = total reps box jump overs

Wednesday

A. 

four sets:

a) Z press 4-6

b) strict pull-up 4-6 

B.

for time:

100 DUs (buy in)

then 5 rounds:

15 push press (75/55, Rx+ 95/65)

10 CTB pull-ups

then, 100 DU (buy out) 

Tuesday

A.

6-6-5-4-4  back squat (@32X1)

B.

for time:

800m run

40 DB snatch + 2 alternating overhead lunges

(1 repetition = DB snatch, keep DB overhead, lunge left, then lunge right, alternate arms every rep)