251222 MondayOsama KamaluddinDec 21, 20251 min readWeightliftingSquat cleansBuild to a heavy single (NOT 1rm)MetconEvery 3 mins for 6 rounds50 DUs6 squat cleansRound 1+2 at 50%Round 3+4 at 60%Round 5+6 at 70%
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
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