260121 Wednesday

Osama Kamaluddin
Jan 20
1 min read

Weightlifting

1 hang power clean + 1 front squat + 1 power jerk + 1 split jerk

Build to max

4 sets 1 hang power clean + 1 front squat + 1 jerk

At 75-85%

Metcon

30-20-10

DB snatches 22.5/15

15-10-5

Chest to bar Pullups

50 DUs after each round

Recent Posts

See All

260217 Tuesday

Strength Every 2 mins x10 6 bench press 6 deadlifts At 60-70% of your recent max Metcon 20 min emom 1 min max row 1 min max shuttle runs 1 min rest

260226 Monday

Strength Front rack lunges Build to 6 rep max alternating Drop to 40-50% and do 15 reps of the following complex 1 front squat + 1+1 lunges Metcon For time 40 cal row or 600m run 30 alt db hang power

260215 Sunday

Gymnastics 16 min EMOM Min 1: 4-10 RMU/BMU Min 2: 15-25 superman extensions Min 3: 8-12 alternating pistols Min 4: rest Metcon In teams of 3 Complete 300/200 cals on Bike or Rower

Comments