260413 MondayOsama KamaluddinApr 121 min readStrengthBack squatsbuild to 3RM6 sets 1 rep at 100%Metcon15 min am rap10m HSW or 3 wall walks12 alt DB snatches 22.5/1515 box jump overs
260923 WednesdayWeightlifting 1 power clean + 2 front squats 10 sets every 30 sec 1+1 at 80-90% Metcon 2 rounds 4 min AMRAP 5+5 KB snatches 5+5 KB STOH 10 toes to bar 10 box jumps 2 min rest 4 min AMRAP 7.5m OH KB lu
260922 TuesdayIn teams of two 30/20 cals 30 deadlifts 80/55 30/20 cals 1 min rest 3 rounds 20 1DB box step overs 22.5/15 10 BMU 1 min rest 30/20 cals 20 power cleans 80/55 30/20 cals 1 min rest 3 rounds 10 2DB box
260921 MondayStrength build to 1RM thruster Metcon 3 rounds for time 9 clusters 60/40 18 toes to bar 10 min cap
85 kg
Metcon
6 rounds 15kg🥵😵💫
60 kg
Metcon: 5 full rounds
DB 10 Kg
140 kg
Rx - 4 rounds + 10m HSW + 12 Snatches
95kg
4 rounds (no reps shaved. Accidently did 15 snatches in the first round)
70 kg
Scaled
7 rounds
7.5kg db