Author Archives: cfupheaval

Friday Bench Press 2×8@40% 3×8@50% 5×8@60% Conditioning 9 deadlifts 185/125 18 burpees 27 sit-ups 4 rounds 15 min Cap

Thursday Back Squat 2×8@40% 3×8@50% 5×8@60% Conditioning 25 power cleans 95/65 50 double unders 75 air squats 100 Russian twists 10 min AMRAP

Wednesday Strict / push press 5×6@70% 5×3@87.5% MetCon 12 min Amrap 10 pull-ups 20 kb swings 53/35 10 HSPUs 100 m sprint

Tuesday Deadlift 2×8@40% 3×8@50% 5×8@60% MetCon 75 wallballs 20/14 400m run 30 alternating DB snatch 35/25 For Time 15 min cap

Monday Front squat/OH Squat Build up to a 3 rep max 10-10-3-3-3-3-3-3 MetCon 4 rounds 20 push press 90/65 50 double unders 15 min Cap

Friday Back Squat 5×8@50% 2×8@60% 1×8@70% 1×8@80% Conditioning 3 SDLHP 95/65 3 OTB burpees 6 SDLHP 95/65 6 OTB burpees 9 SDLHP 95/65 9 OTB burpees 12 SDLHP 95/65 12 OTB burpees 15 SDLHP 95/65 15 OTB burpees Comp = 115/75

Thursday Push press / strict press 2×10@60% 2×8@70% 2×6@75% 2×4@80% 2×2@85% Conditioning 250m run 16 kb snatch 53/35 8 toes to bar 10 minute AMRAP

Wednesday Deadlifts 5×8@50% 2×8@60% 1×8@70% 1×8@80% Conditioning Randy 75 snatches for time @75/55 Immediately followed by max number double unders. 9 min time cap. Remaining time is utilized for double unders!

Tuesday Front/OH Squat 3×8@60% 3×6@65% 2×4@70% 2×2@75% 3 second pause at the bottom of all squats! Conditioning 5 Rounds 5 pull-ups 5 HSPUs 10 DB push press 30-35/20-25 10 DB deadlifts

Monday Bench Press 5×8@50% 2×8@60% 1×8@70% 1×8@80% MetCon 5 rounds 100 m run 10 ring dips 10 box jumps