Author Archives: cfupheaval

Friday Push press / push Jerk @70% of 1RM Every 90s complete and increased get ladder of squats. MetCon 50 Russian kb swings 53/35 10 HSPUs 50 Russian kb swings 53/35 10 pistols 2 rounds Hero Wod (6:30p) T.U.P. 15-12-9-6-3 Power cleans 135/95 Pull-ups Front squats 135/95 Pull-ups

Thursday Deadlift 1×8@50% 1×8@60% 2×8@65% 2×8@67.5% 4×8@72.5% MetCon 3 power snatch 95/65 6 push-ups 9 air squats 6 rounds

Wednesday Front/OH Squat @70% of 1RM Every 90s complete and increased get ladder of squats. 2-4-6-8-10-11-12-13-14-15-ME MetCon 25 wallballs 20/14 12 pull-ups 12 min Amrap

Wednesday Bench press 1×8@50% 1×8@60% 2×8@65% 2×8@67.5% 4×8@72.5% MetCon 20 right armed DB snatch 35/25 20 1 armed DB OH Lunge 35/25 20 left armed DB snatch 35/25 20 1 armed DB OH Lunge 35/25 50 situps 2 RFT

Monday Snatch+OHS+snatch+OHS 10 sets to establish max *scaled will be Snatch grip Push Press MetCon Run 400m 21 Thrusters 75/55 Run 250m 15 Thrusters 75/55 Run 200m 9 Thrusters 75/95

Saturday Push press/strict press 1×10@60% 1×10@65% 2×7@70% 4×5@75% 1xME@50% MetCon 10-9-8-7-6-5-4-3-2-1 Pull-ups Burpees Sit-ups Hero Wod Sisson (modified) 7 strict pull-ups 5 burpees 200 m run 20 min Amrap With 20# vest…

Friday Deadlift 1×8@50% 2×8@60% 2×8@65% 4×8@67.5% MetCon “Grace” 30 clean and jerks for time at 135/95 *Comp = immediately followed by remaining time cap to establish a 1RM squat clean

Front Squat/OH squat 1×10@60% 1×10@65% 2×7@70% 4×5@75% 1xME@50% MetCon For time Run 800m 100 double unders Run 400m 25 burpees

Wednesday Bench Press 1×8@50% 2×8@60% 2×8@65% 4×8@67.5% MetCon 10 devils presses 30-35/20-25 10 deadlifts 225/145 12 min AMRAP

Tuesday Clean High hang power clean + Hang power clean + Squat clean 9×1 starting at 50% MetCon 3 rounds 20 hang power cleans 115/75 20 pistols