260401 Wednesday
- Osama Kamaluddin
- 3 days ago
- 1 min read
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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See AllWeightlifting 1 clean pull + 1 squat clean + 2 front squats build to max 10 min EMOM 1 squat clean at 90% of today Metcon 12 min AMRAP 30/25 cal bike or row or 400m run 30 pushups 30 situps 30 air squ
In teams of two For time 300 DUs 50 TTB 10 snatch at 60% 8 snatch at 70% 6 snatch at 75% 4 snatch at 80% 2 snatch at 85% 50m 1DB overhead lunges 22.5/15 50 1DB box step ups 50 pushups 50m 1DB overhead
Strength 4 sets for quality Single leg deadlifts 8+8 Metcon 2 rounds 15m sled pull 100/80KG 30/22 cal or 400m run 30m farmers carry 32/24 30/22 cal or 400m run 15m sled pull 100/80KG 3 min rest
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Strict Prss // 15 kg
Push press // 15 kg
Push jerk // 15 kg
Rx - 5 rounds
Strict Prss // 45 kg
Push press // 55 kg
Push jerk // 62.5
Rx - 9 rounds
Strict press 70KG
Push press 90KG
Push jerk 117.5KG
RX 9 rounds
Strict Press 60
Push Press 80
Push Jerk 105
9 rounds RX
Strict Press | 60 kg
Push press | 80 kg
Push jerk | 90 kg
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Metcon
9 Rounds