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260401 Wednesday

Strength

Strict press

Build to 5RM


Push press

Build to 3RM


Push jerk

Build to 1RM


Metcon

9 min amrap

5 deadlifts

3 power cleans

1 cluster

60/40

 
 
 

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260510 Sunday

Gymnastics 16 min EMOM Min 1: 20-30 Sec HS Hold Min 2: 20-30 Hollow rocks Min 3: 20-30 superman extensions Min 4: rest Metcon 20 rounds for time 1 BMU 2 devil press 3 thrusters 2DBs 22.5/15

 
 
 
260509 Saturday

Weightlifting Squat snatch 3 sets 3 reps at 65-70% 3 sets 2 reps at 75-80% 5 sets 1 rep at 85-88% Metcon 4 rounds for time 20 pushups 15 2DB cleans 22.5/15 5 bar muscle ups

 
 
 
260507 Thursday

In teams of two for time 27-21-15 DB burpees Situps 1 min rest 21-15-9 DB power cleans C2B pullups 1 min rest 15-9-3 DB thrusters RMU 2 DBS 22.5/15 KG 1 min rest 27-21-15 burpees over the bar OH squat

 
 
 

16 Comments


Strict Prss // 15 kg

Push press // 15 kg

Push jerk // 15 kg

Rx - 5 rounds

Edited
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Strict Prss // 45 kg

Push press // 55 kg

Push jerk // 62.5


Rx - 9 rounds

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Strict press 70KG

Push press 90KG

Push jerk 117.5KG


RX 9 rounds

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Strict Press 60

Push Press 80

Push Jerk 105


9 rounds RX

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Mustafas
Apr 01

Strict Press | 60 kg

Push press | 80 kg

Push jerk | 90 kg

______________________________

Metcon

9 Rounds

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