250830 Saturday

Strength

Bench press

5 sets 3 reps heavy

Single arm bent over DB row

5 sets 5+5 reps heavy

Metcon

15 min AMRAP

15 thrusters 20/15kg

10 pullups

15 abmat situps

30 sec rest after each round

Recent Posts

Weightlifting Power clean + push jerk 3 sets 1+1 at 70% 2 sets 1+1 at 80% 3 sets 1+1 at 85%+ Metcon DT 5 rounds for time 12 deadlifts 9...

Strength Back Squats Build to heavy 5 drop down to 70-80% and do 4,3,2,1 reps Metcon 5 rounds for time 30 DUs 20/15 cal or 300m run 30...

For time In teams of two 40 DB thrusters 40 burpees over DBs 40m DB OH walking lunges 2xDBS 15/10 KG 400m synchro run 4 legless rope...