251029 Wedneaday

Osama Kamaluddin
Oct 28
1 min read

Weightlifting

Power cleans

Build to heavy 2, TNG

Emom 5 sets 1 rep at 90%

Metcon

12 min emom

Min 1: 30-50 DUs

Min 2: 10-20 unbroken pullups (RX+ C2B)

Min 3: rest

Extra work

Back squats

3 reps at 70%

3 reps at 80%

amrap at 90%

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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

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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