A.
back squat
work up to a top single @ RPE 8
B.
then 4 sets of 2 reps at -12-15%
C.
For time:
42 DUs
21 front squats (115/75)
21 TTB
36 DUs
18 thrusters (135/95)
18 TTB
30 DUs
15 front squats (155/105)
15 TTB
All posts by CFGG
Friday
A.
4 sets of 8 deadlifts (~70% of 1RM)
B.
starting at 0:00 and every 5:00 for four sets:
400m run
then,
in time remaining, amrap:
7 power clean & jerk (75/55)
7 TTB
7 power snatches (75/55)
Thursday
A.
8 sets: split jerk
Sets 1-2 = 2 reps @ 70-75% of 1RM
Sets 3-4 = 2 reps @ 75-80%
Sets 5-6 = 1 rep @ 80-85%
Sets 7-8 = 1 rep @ 85-90%
B.
3 sets:
In 4 mins, complete:
500/400m row
15 box jump overs
max reps wall walks
rest 2 mins between sets
score = max reps wall walks
Wednesday
A.
Back squat: work up to a top set of 2 reps @ RPE 9
B.
then 3 sets at -10% for 2 reps
C.
three rounds for time:
300m run
12 bar facing burpees
12 front rack lunge steps (135/95)
12 front squats
Tuesday
A.
Segmented Clean Deadlift (3131) 4-4-3-3-3
B.
6 sets:
In 60s, complete:
12 Alt. DB snatches 50/35 + max reps DUs
rest 60s between sets
Friday
A.
8 sets:
Front Squat x 1 rep @ 85-90%
B.
for time:
4 rounds:
15 WBS
9 burpee box jumps
300m run
3 rounds:
12 WBS
6 burpee box jumps
200m run
2 rounds:
9 WBS
3 burpee box jumps
Thursday
A.
8 sets: split jerk
Sets 1-2 = 2 reps @ 65-70% of 1RM
Sets 3-4 = 2 reps @ 70-75%
Sets 5-6 = 1 rep @ 75-80%
Sets 7-8 = 1 rep @ 80-85%
B.
5 sets:
2 mins to complete:
10 Hang Power snatch (95/65)
60 DUs
max cal row
rest 2 mins between sets
score = total cals rowed
Wednesday
A.
Four sets:
incline bench press 2 sets of 6 reps, 2 sets of 4 reps
Single-Arm DB Row x 8-10 reps/side
B.
18 mins of total work
6 min amrap: 800m run buy in + max Cindy
6 min amrap: 600m run buy in + max Cindy
6 min amrap: 400m run buy in + max Cindy
“Cindy”
5 pull-ups
10 push ups
15 air squats
Tuesday
A.
3RM Back squat
B.
then 3-4 drops sets for 3 reps at -10% less
C.
8 min amrap:
2 front rack lunge steps (135/95)
2 TTB
4 front rack lunge steps (135/95)
4 TTB
6 front rack lunge steps (135/95)
6 TTB
…and so on, following the pattern
Monday
A.
6 sets:
clean deadlift + clean
B.
for time:
10 power cleans (155/105)
3 wall walks
8 power cleans (155/105)
3 wall walks
6 power cleans (155/105)
3 wall walks
4 power cleans (155/105)
3 wall walks
2 power cleans (155/105)