Fitness:
A. Deadlift @ 30×1, 4-6 reps x 4 sets, rest 2 minutes.
B. DB Standing Press @ 31×1, 6-8 reps x 4 sets, rest 2 minutes
C1. Heavy Russian KB or DB Swings, 12 reps x 4 sets, rest 45 seconds.
C2. Back Extensions @ 30×1, 12 reps x 4 sets, rest 45 seconds
C2. Back Extensions @ 30×1, 12 reps x 4 sets, rest 45 seconds
C. Turkish Get-Ups, 6/each arm x 3 sets, rest as needed, focus on form.
Performance:
EMOM for 6 mins
odd mins : V-Ups x 12-15 reps
even mins : Tall Box Jumps x 3 reps
(step down to smaller box, reset, then jump again)
B.
Every minute, on the minute, for 12 minutes:
Clean x 1 rep
Your clock starts at 50% of 1RM. Slowly climb to 95+% over the course of the 12 minutes. Each rep must be performed on the minute. If you miss a minute, you miss it, and wait until next minute.
C.
EMOM for 8 minutes
Every minute, on the minute, for 12 minutes:
Clean x 1 rep
Your clock starts at 50% of 1RM. Slowly climb to 95+% over the course of the 12 minutes. Each rep must be performed on the minute. If you miss a minute, you miss it, and wait until next minute.
C.
EMOM for 8 minutes
odd mins : 4 heavy deadlifts. Use choose the load but make it heavy. Approx 75% of 1RM
even mins: muscle-ups x 3 reps. If you don't have muscle-ups, do tech work here.
Rest exactly 5 minutes, and then . . .
D.
Three rounds for time of:
21 Wall Balls
21 Toes to Bar
D.
Three rounds for time of:
21 Wall Balls
21 Toes to Bar
*If you are a competitor, DO NOT pace this. DO NOT even consider breaking the wall balls.
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