Author Archives: cfupheaval

Strength Back squats A. 3×10@60% B. Emom 10 min – 10-1 reps at 50% MetCon 400 m run 10 pull-ups 50 situps 3 rounds Mobility Stretch glutes Roll lowback/glutes 5 min squat therapy

Strength 20 min to establish 1rm clean and jerk -or- 20 min to establish 1 rm deadlift MetCon Karabel 3 snatch 135/95 15 wallballs 20/14 10 rounds Mobility Roll lowback Stretch hamstrings Roll lats Stretch pecs Squat therapy

Strength A. 10 min to establish 1 RM strict press. B. 10 min emom of 5 front squat @70% MetCon 7 OH squats 7 ring dips 7 rounds Mobility A. Roll lowback and lats B. Stretch glutes C. 7 min squat therapy

Strength Deadlift 1×10@60% 1×8@65% 1×6@70% 5×5@75% MetCon 15 HR push-ups 10 squat jumps (6″ target) 5 hang power snatches 95/65 12 min AMRAP Mobility 2 min banded hamstring stretch Roll low back and glutes 7 min squat therapy.

Strength 1×10@60% 1×8@65% 1×6@70% 7×3@75% MetCon 7 pull-ups 14 plate to overhead 45/25 250 m plate carry 3 rounds for time Mobility Roll: low back – glutes Stretch: hamstrings (banded) 2 min – glutes (pigeon pose) 2 min Squat therapy: 5 min

Strength Hang squat clean 3-3-3 2-2-2 1-1-1 Focus on form MetCon 8 unbroken pull-ups 16 alternating kb snatches 32 goblet squats 12 min AMRAP Mobility Hip flexor stretch Hamstring stretch 2 min each side Squat therapy 5 min

Strength Deadlift 1×8@65% 1×6@70% 1×5@75% 1×3@80% 4×3@83% MetCon 10 pistols 10 ring dips 7 rounds

Strength Split jerk 10 min to establish 1 RM jerk from rack 7 min emom at 75% of established split jerk x 2 reps Metcon 20 double unders 20 HR push-ups 400 m run 4 rounds Mobility Roll: lats -> shoulders -> calves 1 min on each side. 5 min of squat therapy

Strength Back squat 1×10@65% 1×7@70% 1×5@75% 1×3@80% 1×2@85% 2×2@87% MetCon 5 pull-ups 10 t2b 15 burpee box jumps 4 rounds for time Mobility Roll: Start at glutes -> low back -> lats (2 min at each spot) 5 min in squat therapy

Strength Squat cleans 3×2@60% 3×2@65% 5×1 – in effort to establish 1RM MetCon “Helen” 400 m. Run 21 kb swings 53/35 12 pull-ups 3 rounds for time Mobility -Foam roll: glutes and low back – Stretch: glutes (pigeon pose) – Squat therapy: 5 min with narrow feet