251101 Saturday

Osama Kamaluddin
Nov 1, 2025
1 min read

Weightlifting

Snatch pull + snatch

Build to max

2+2 at 80%

3+3 at 70%

4+4 at 60%

5+5 at 50%

Metcon

1 min on 1 min rest till 50 devil presses

12 goblet squats

Max alt devil press 22.5/15

Cap 15 mins

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Strength Bench press 4 sets x 8-12 reps DB Bench Fly 4 sets x 8-12 reps Triceps Extension or Skull Crushers 4 sets x 8-12 reps Metcon 6 rounds for time Partner a 400m run While partner b does max cal

260316 Monday

Gymnastics 20 min emom Min 1: 10-30 sec hanging tuck hold Min 2: 20-40 sec right leg bottom pistol hold (sc wallsit) Min 3: 20-40 sec handstand hold Min 4: 20-40 sec left leg bottom pistol hold (sc wa

260315 Sunday

Strength Back squats 6 sets 3 reps at 75-80% Metcon For time 5 rope climbs 15 sandbag to shoulders 60/45 4 rope climbs 12 sandbag to shoulders 3 rope climbs 9 sandbag to shoulders

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