260401 Wednesday
- Osama Kamaluddin
- Mar 31
- 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 AllGymnastics 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
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
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
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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