Back Squat
warm up - 40% x 5, 50% x 5, 60% x 3
working - 70% x 3, 80% x 3, 90% x 3+
1b.
Every 20 seconds for 5min - 1 power clean + jerk @ 75% of 1RM. rest 90 seconds then max reps in 2mins.
REST
AMRAP in 12min
40 DB push press @ 20/15kg
60 burpee
1a.
Back Squat warm up - 40% x 5, 50% x 5, 60% x 3 working - 70% x 3, 80% x 3, 90% x 3+ 1b. Every 20 seconds for 5min - 1 power clean + jerk @ 75% of 1RM. rest 90 seconds then max reps in 2mins. REST AMRAP in 12min 40 DB push press @ 20/15kg 60 burpee
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Row intervals. Rest 1:1. row 1000m row 800m row 600m row 400m row 600m row 800m row 1000m 1a.
Front Squat warm up - 40% x 5, 50% x 5, 60% x 3 working - 65% x 5, 75% x 5, 85% x 5+ 1b. Every 30 seconds for 5min - 1 snatch @ 70% of 1RM. Rest 1min then max reps in 2min REST for time run 200m 20 box jump run 400m 40 push press @ 50/35kg run 600m 60 burpee OMEM for 32mins
5 Power Cleans 10 Double Unders 10 Burpees 10 Swings *Rotate through the exercises each minute Today's x-fit is as follows:
1a. Press warm up - 40% x 5, 50% x 5, 60% x 3 working - 65% x 5, 75% x 5, 85% x 5+ 1b. BB bent over row - 12reps x 4sets @ max weight REST 2a. AMRAP in 20min run 400m 20 pull up Todays Workout is as follows:
1a. Close grip bench press - 12 reps @ max weight. 1b. 4 'TNG' deadlift @ 75% of 1RM * 5 sets alternating. Rest 2min between each. REST 2a. for time 100 DB Thruster @20/15kg Today's X-Fit is as follows:
1a. Back Squat warm up - 40% x 5, 50% x 5, 60% x 3 working - 65% x 5, 75% x 5, 85% x 5+ 1b. Every 30 seconds for 5min - 1 Power Clean + Jerk @ 70% of 1RM. Rest 1min. Then max reps in 2mins. REST 2a. For time run 800m 40 kb swing @ 24/16kg run 600m 30 jumping lunge run 400m 20 wall bal This week we move into the second phase of the strength cycle, add 5kg's to the lower body lift totals and 2.5kg's to the upper body lift totals. This is for Monday, Wednesday and Friday's '1a' exercises.
Weeks 5 - 8 Monday: 1a. Back Squat. 5/3/1/deload. (Increased max in app by 5kg). 1b. Every 30 seconds for 5min - Clean & Jerk. 70%/75%/80%/85%. Tuesday: 1a. Close Grip bench press. 12/10/8/6. 1b. Deadlift. 75%/80%/85%/90%. *Alternating sets Wednesday: 1a. Press. 5/3/1/deload. (Increased max in app by 2.5kg). 1b. BB Bent over row. 12/10/8/6. Thursday: REST / catch up day. Friday: 1a. Front Squat. 5/3/1/Deload. (Increased max in app by 5kg). 1b. Every 30 seconds for 5min - Snatch. 70%/75%/80%/85%. Saturday: Metcon Sunday: REST Today's x-fit is as follows
For time: 25 Burpees Run 400 meters 30 Kettlebell swing, 24/16 Run 400 meters, 30 box jumps Run 400 meters, 30 KB cleans, 24/16 Run 400 meters 25 Burpees Today's X-Fit is as follows:
Front Squat. Deloading. 40% x 5 x 2, 50% x 5 x 2, 60% x 5 x 2 EMOM for 10min 1 snatch @ 85% of 1RM REST for time run 200m 20 burpee run 400m 15 burpee run 600m 10 burpee |
Ged's Blog
Here you'll find my general ramblings and stuff I thinks usefull. Archives
August 2018
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