260226 Monday

Osama Kamaluddin
Feb 15
1 min read

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 clean

20 burpees

30 cal row or 400m run

20 alt db snatches

10 burpees over db

20 cal row or 300m run

10 alt devil press

1 DB 22.5/15

Recent Posts

See All

260304 Wednesday

Weightlifting Hang squat clean Build to 3 rep max (no dropping the bar) 5 min emom 1 hang clean + 1 front squat Metcon 2 rounds of: 3 min amrap 10 hang power cleans 10 burpees over the bar 10 front sq

260303 Tuesday

Strength Barbell good mornings 3 sets 8 reps heavy Split squats 3 sets 10+10 reps heavy Hip thrusts 3 sets 15 reps heavy Metcon 10 min emom Min 1: 10/7 cal or 150m run + max HSPUs Min 2: 10/7 cal 150m

260302 Monday

Strength Front squats Build to 2 RM Every 90 sec for 5 sets, 1 rep at 90% Metcon 12 min EMOM Min 1: max 2DB hang clusters Min 2: max DUs Min 3: max 1DB devil press Min 4: rest 22.5/15 kg

Comments