top of page
Search

220320 Sunday


Weightlifting Strength

Split jerk

build to a technical heavy

5 sets 1 rep @80% 3 sec pause in the dip

5 sets 1 rep @70% 3 sec pause in the catch


3 sets 20 front rack lunges (heavy)


Metcon

20 min emom

min 1: max cals (all out)

min 2: rest


Weightlifting Strength

Split jerk

build to a technical heavy

5 sets 1 rep @80% 3 sec pause in the dip

5 sets 1 rep @70% 3 sec pause in the catch


3 sets 20 front rack lunges (heavy)


Metcon

20 min emom

min 1: max cals (all out)

min 2: rest

94 views0 comments

Recent Posts

See All

On the 3:00 x 10 Rounds: 1,000 Meter Bike Erg Max Distance Farmer's Carry 22.5 / 15 kg's

Weightlifting Strength Front Squats build up to a heavy set of 5 3 sets 3 reps @ same weight Metcon 6 min amrap 4 thrusters 4 pullups 3 min break 6 min amrap 4 front squats 4 HSPUs RX Age 17-44 (42.5/

EMOM FOR 30 MIN A) 10 DB Squat Cleans B) 10 KB Swings C) 10 DB Sumo Deadlift High Pull D) 15 KB Swings E) 10 DB Push Press F) 20 KB Swings Active mobility

bottom of page