Author Archives: cfupheaval

Strength  Push press with 3 sec pause at the top 1×8@60% 1×6@65% 1×4@70% 1×2@75% 2×1@78% MetCon  Tabata 4 min – squat cleans 95/65 4 min – burpees  For max reps  Core  25 sit-ups + 30 sec plank  4 rounds – 30 sec rest    

Strength  Back squat  1×10@60% 1×8@65% 1×6@70% EMOM 7×3@75 MetCon  10 DB hang snatches 35/45 15 sit-ups  10 DB hang snatches 35/45 5 strict pull-ups  4 rounds  Core  K2E with medball 7×7      

Strength  Squat clean + 2 jerks – work up to 88% of 1RM  MetCon  400 m run  12 TTB  24 plate presses 45/25 3 rounds  Comp= 75/55 thrusters      

Strength  Snatch  1st pull + hang snatch  3 reps from 60% – 88%  MetCon  Karen’s Death  150 wall balls  *every 3 min you must do 27 deadlifts 95/65      

Strength  Deadlift  2×10@60% 2×8@65% 2×6@70% 2×5@75% 2×2@80 MetCon  21-18-5-12-9  Push-ups  Double unders  Kb snatch 53/35 Comp = HSPUs       

Strength  Push press  2×10@60% 1×8@65% 1×6@70% 3×5&75% MetCon  20 pistols  10 power cleans 95/65 20 sit-ups  4 rounds  Core  30 s hollow hold  30 s leg raises  4 rounds   

Strength  Back squat  1×10@60%  1×8@65% 2×6@70% 3×3@75% MetCon  7 pull-ups  14 wall balls 20/14 7 push-ups  9 min amrap  Comp = heavy WB/ hspu/c2b    

Strength  Clean 1st pull + full clean  Work up to 85% in 20-30 lifts     MetCon  10 front squats 95/65 10 OTB burpees  5 rounds  Core  5 min of accumulative planks 

Strength  Snatch  1 snatch high pull + 1 full snatch  Work up to a max for the complex for the day!  MetCon 50 Kb clean and jerks  40 Russian kbs  30 kb strict presses  20 leg raises  10 strict pull-ups  22 min amrap    

Strength  Deadlift  2×10@55% 2×8@60% 5×5@65% MetCon  10 squat jumps  10 burpees  10 squat jumps  400 m run  10 squat jumps  10 DB clean and jerks  3 rounds