Author Archives: cfupheaval

Strength  Snatch  5×5 min EMOM starting at 60% 10×1 full snatch to a max  MetCon  15 SDLHP 53/35 30 double unders  8 min AMRAP  1 min rest  800 m sprint    

Strength  Power cleans 10×3 @ 60% Emom  Then:  2×2@65% 2×2@70% 2×2@75% MetCon  100 m farmers carry 70/50 15 DB push press 35/25 30 sit-ups  4 rounds    

Strength  Pull-ups  10 min amrap  7 pull-ups  5 min amrap  20 sec hang  MetCon  20 walking lunches 45/25 10 thrusters 95/65 20 push-ups  4 rounds  200 double under buyout    

Strength  Back squat  1×10@50% 1×10@55% 1×10@60% 4×10@65% MetCon  200 m run  12 power cleans 95/65 6 burpees  5 rounds   

Strength  Bench press – 65% 10-8-7-6-4-2-2-4-6-7-8-10 Snatch  5×5@70% (power)  Followed by:  12×1 starting at 70%  MetCon  For Time  Toes to Bar  Sumo DL high pull 53/35  10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10    

Strength  Deadlift  1×10@55% 1×10@60% 4c8@65% MetCon  20 plate to oh 45/25 15 sit-ups 10 pistols  5 pull-ups  10 min Amrap    

Strength  Clean and jerk  Work up to 80% and complete 7×1 MetCon  21 1 leg DB deadlifts 25/35 15 burpees  21 1 leg DB deadlifts  15 DB shoulder to OH  3 rounds    

Strength  Push press  1×10@60% 1×8@65% 1×6@70% 1×4@75% 1×2@80% 1×4@75% 1×6@60% 1×8@65% MetCon  10 kb swings 5 strict pull-ups  10 kb snatch  5 strict TTB  8 min amrap  Immediately followed by 4 min to establish 3 rep front squat max!   

Strength  Clean and jerk  Work up to 70% and complete 7 sets at that weight!  MetCon  15 kb sumo DL high pull 53/35 7 pull-ups  15 squat jumps  5 rounds    

Strength  Push press  1×10@69% 1×8@65% 1×6@70% 5×5@75% MetCon  7 squat cleans 155/105 30 double unders 10 min AMRAP