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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251206 Saturday

Strength 4 rounds for quality 8-10 barbell good mornings 8-10 DB staggered deadlifts each leg Metcon 4 rounds (18mins total) In a 3 min window 20/15 cal 10 hang clusters 40/30 Max burpees 2 mins rest

251204 Thursday

For time In teams of 2 800m synchro run 20 power snatch 50/35 40 toes to bar 60 wallballs 40 toes to bar 20 power snatch 800m synchro run 8m HSW 8 HSPUs 4m HSW + 1 pirouette each partner 16 BMUs 4m HS

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