Author Archives: cfupheaval

Strength  Back squat/front squat  3×5/8@60% 3×4/6@65% 3×3/5@70% 2×1/2@75% MetCon  4 rounds 10 burpees  10 power cleans 95/65 10 shoulder to OH 95/65      

Strength  1 snatch + 3 OH squats  Work up to 75% and complete 7 sets  MetCon  50 DUs  20 thrusters 95/65 40 DUs 15 thrusters 95/65 30 DUs 10 thrusters  20 DUs  5 thrusters  Core  50 v ups  1 min plank 25 arch holds 1 min hollow hold      

Strength  Push press  1×10@60% 1×8@65% 2×6@70% 2×4@75% 3×3@78% MetCon 20 sit-ups  15 kb swings 53/35 20 sit-ups  5 power cleans 155/105 3 rounds       

Strength  Back squat  1×10@60% 1×8@65% 2×6@70% 2×4@75% 3×2@78% MetCon 30 wallballs 20/14  200m run 5 pull-ups  3 rounds Core  V-ups / hollow holds / planks    

Strength&nbsp Romanian DL Work up to near your max clean for 2×2 MetCon 5 rounds  15 push-ups on barbell  10 front squats 135/95   

Strength  Front squat  1×10@60% 1×8@65% 1×6@70% 1×4@75% 4×3@80% MetCon  15-12-9-6-3 SDHP 95/65 Sit-ups  Push press 95/65 Pistols  Core  Planks / hollow holds       

Strength  Max your Power Clean MetCon  4 rounds  25 sit-ups  12 kb swings 53/35 6 burpees 3 muscle ups      

Strength  Strict press  1×10@60% 1×8@65% 1×6@70% 1×4@75% 4×3@80% MetCon  5 rounds  25 double unders  10 strict HSPUs 5 deadlifts 275/185 Core  1 leg v-ups / side twists / back arches    

     Strength   Front Squat 1×10@55% 1×10@60% 1×8@65% 1×6@70%  8 min Emom @ 75% x4 reps  MetCon  5 rounds  20 sit-ups  10 pus press  5 pull-ups 

Strength  Front Rack Lunges  1×10@60% 1×8@65% 1×6@70% 1×4@75% 4×2@80% MetCon  7 rounds  100 m run  10 burpees  Core  Arch holds / side planks