250810 Sunday

Osama Kamaluddin
Aug 9
1 min read

Weightlifting

Power clean + squat clean DNG

Build to max 1+1

5 sets 1+2 at 70-80%

Metcon

3 rounds

3 min AMRAP

12 toes to bar

9 burpees over bar

6 front squats

3 STOH

50/35KG

90 sec break between amraps

Accessories

For quality

60 side bends with plate each side

60 russian twists

Partition any way

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251208 Monday

Weightlifting Split jerk / push jerk Build to 2 rep heavy 5 sets 1 rep 3 sec pause in the catch at 90-100% Metcon 4 rounds for time 15/10 cal row 12 toes to bar 300m run 12 pistols

251207 Sunday

Strength Back squats 2 sets 6 reps 2 sets 5 reps 2 sets 4 reps All at 75-85% of your 1 RM Metcon 9 min amrap 9 deadlifts 60/40 9 pushups 9 pullups

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