251013 Monday

Osama Kamaluddin
Oct 12
1 min read

Strength

3 rounds for quality as heavy as form allows

8 deadlifts at 50-60% of the recent 1RM

8 DB Z press

8+8 bulgarian split squats

Metcon

5 rounds

In 90 sec

30-50 DUs

8-15 toes to bar

Max KB goblet squats 32/24

90 sec break

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251109 Sunday

Weightlifting Power cleans Every 90 sec 2 reps for 5 sets at 70-80% Metcon 5 min amrap 12/8 cal row 8 burpees over the bar 6 hang power cleans 60/40 3 ring muscle ups or 3 strict pullups (6 ring rows)

251106 Thursday

In teams of 2 For time: 50 Box Jumps 24/20in 30 HSPU 10 Power cleans 70/45kg 2 min rest 50 Air Squats 30 TTB 10 Hang squat cleans 70/45kg 2 min rest 50 Alternating Pistols 30 BMU 10 Front Squats 70/45

251105 Wednesday

Strength Back Squat 5 reps at 75% 3 reps at 85% amrap at 95% Metcon 6 min amrap 3 Thrusters 60/40 30 DUs 4 mins rest 10 min amrap Cindy 5 pullups 10 pushups 15 squats

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