Author Archives: cfupheaval

0181

Back Squat   -Or-   Bench Press 1×10@60%               10×3@60% 1×8@65% 1×6@70% 1×4@75% 4×4@80% MetCon 100 situps then: 3 rounds 10 shoulder to overhead 135/95 15 box jumps 24/20 20 pushups 16 minute cap

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Ok guys here is the breakdown! the next strength cycle will be broken down into either a squat dominant or press dominant cycle based on what you feel like you’re weaker in. you will be back squatting 3 times a week or pressing 3 times a week monday wednesday and friday with the other threeContinue reading “0179”

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Clean Complex 1 power clean + 1 squat clean + 1 Front Squat x10 sets starting at 60% MetCon 20 Kb lunges 53/35 15 Kb swings 53/35 10 Pushups / HSPUs 4 rounds Hero Wod McCluskey Three rounds of: 9 Muscle-ups 15 Burpee pull-ups 21 Pull-ups Run 800 meters

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Front Squat/OH Squat  1×10@50% 1×8@60% 1×6@70% 5×5@75-85% MetCon 3 rounds 1 min max cal Row 10 sec rest 1 min max rep D.L. @185/105 10 sec rest 1 min max rep double unders 10 sec reat 1 min mac rep goblet squats 10 sec rest  

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Bench Press 2×15@50% 2×10@60% 2×8@70% 2×5@75% MetCon 10-15-20 pullups SDLHP 75/55 2 min Rest 20-25-30 wallballs 20/14 TTB 16 minute total time cap score will be total time including 2 min rest COMP= C2b pullups and 95/65 SDLHP and 25# WB

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Back Squat  2×15@50% 2×10@60% 2×8@70% 2×5@75% MetCon 400m run 50 double unders 40 DB snatch (right arm) 50/35 30 air squats 20 burpees 30 air squats 40 DB snatch (left arm) 50/35 50 double unders 400m run For time or reps in 18 minutes Comp = 30 pistols

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Strict Press 3-3-3-3-3-3-3 – work to a heavy triple for the day. MetCon 100 m sprint 15 db push press 50/35 10 db cleans 50/35 12 min AMRAP Hero Wod 4 rounds for time of: Run 400 meters 5 burpee muscle-ups If you’ve got a 20 lbs/14 lbs vest or body armor, wear it.

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Deadlift Establish a 1 rep max deadlift in 15 minutes MetCon Nate (slightly modified) 20 min AMRAP: 2 bar muscle-ups (4 ring dips) 4 handstand push-ups (6 pushups) 8 kettlebell swings 53/35 comp= 2pood KB swings