250913 SaturdayOsama KamaluddinSep 12, 20251 min readWeightliftingPower cleansBuild to 3RM drop and goEvery 20 sec x 15 sets x 1 rep at 90%Metcon3 rounds for time30/22 cals or 600m run21 KB swings 24/1612 pullups14 min cap
260119 MondayStrength Strict press 5 sets 3 reps heavy Metcon Every 5 mins for 5 rounds 200m run 30 Russian swings 20 goblet squats 10 burpees over kb
260118 SundayWeightlifting Power snatch Build to 2 rep heavy 5 min emom 1 power snatch at 90-100% 3 sec pause in the receiving position Metcon 4 rounds for time 30m walking lunges 1 DB 22.5/15 15 single arm devil
260117 SaturdayStrength Front squats 5 sets 3 reps heavy Metcon For time: 60/45 cal row 40 pullups 30 wallballs 20 DB snatches 5 rope climbs 18 min cap
Comments