All posts by CFGG

Friday

A.
find a max weight:  1 power clean + 1 front squat + 1 push press + 1 back squat + 1 push press
B.
For time:
10 power clean & jerks (155/105)
60 DUs
8 PC&J
60 DUs
6 PC&J
60 DUs
4 PC&J
60 DUs
2 PC&J
60 DUs

Wednesday

A.

8 mins to find a tough single strict press 

B.

2 sets:

max reps push press @ 80-85% of weight from part A

C.

In 2:30, complete:

200m run

40 DUs

max reps strict HSPU in time remaining

rest 30s

In 2:30, complete:

200m run

40 DUs

max reps hang power snatch (95/65)

rest 30s

In 2:30, complete:

200m run

40 DUs

max reps strict HSPU

rest 30s

In 2:30, complete:

200m run

40 DUs

max reps hang power snatch (95/65)

Monday

A.

4-3-2-4-3-2 back squat (@20X0)

this rep scheme is known as a wave load. As the reps descend, the weight increases. The second time you perform a particular rep set, be sure to increase the load. For instance, the second set of four is heavier than the first set of 4, and so on.

for example
4 @ 100
3 @ 110
2 @ 120
4 @ 105
3 @ 115
2 @ 125

B.

9 min amrap:

max reps thrusters (135/95)

start with and EMOM 5 burpees

Wednesday

A.

3×4 Z press

B.

3×8-12 bent over barbell rows

C.

three sets, each set for time, start a new set every 7 mins:

400m run

push press (reps as below)

15 burpee box jumps

set 1 – 18 reps at 135/95

set 2 – 21 reps at 115/75

set 3 – 24 reps at 95/65

Tuesday

A.

2-2-2-2-2 segmented clean deadlift (@3131)

B.

10 rounds for time, alternate full rounds with a partner:

12 deadlifts (125/85)

9 hang power cleans

6 front squats 

50 DUs