Author Archives: cfupheaval

Thursday Bench press/strict press 1×10@60% 1×10@65% 1×8@70% 5×6@75% MetCon 25 sit-ups 50 double unders 75 air squats 4 rounds

Wednesday Deadlift 1×10@60% 1×10@65% 1×8@70% 1×6@75% 4×4@78% MetCon 10 HSPUs 8 deadlifts 155/105 6 toes to bar 4 rounds

Tuesday Push press 1×10@60% 1×10@65% 1×8@70% 1×8@75% 4×4@78% Nicole Max effort pull-ups 400m run 20 min AMRAP *pullups = score

Monday Back Squat 1×10@60% 1×8@65% 1×6@70% 1×4@75% 1×3@80% 3×2@82.5% MetCon 20 SDLHP 95/65 20 pistols 20 push press 95/65 20 pull-ups 20 power cleans 95/65 2 rounds

Saturday Front Squat 5×5@75% 3×3@80% With 2 sec pause at bottom MetCon 800 m run 50 mountain climbers 25 kb swings 53/36 50 mountain climbers 25 kb swings 800m run

Friday Cleans + jerk 2+1@60% 2+1@65% 2+1@70% 1+1@75% 5×1+1@80% MetCon 14 push-ups 7 hang power cleans 135/95 14 push-ups 7 push press 135/95 10 min AMRAP

Thursday Deadlift Establish 1RM MetCon 3 rounds 25 walking goblet lunges 53/35 12 kb swings 53/35 6 burpees

Wednesday Back squat 2×10@60% 2×10@65% 1×8@70% 1×6@75% 4×3@80% 90 sec lifting window MetCon 20 min AMRAP Cindy 5 pull-ups 10 push-ups 15 air-squats

Tuesday Bench press Establish 1 Rep MetCon 15 thrusters 95/65 15 sit-ups 250m run 4 rounds

Monday Push press 1×10@60% 1×10@65% 1×8@70% 1×6@75% 4×4@78% MetCon 5-6-7-8-9-10 Deadlifts @225/155 Chest to bar pull-ups 75 double under buyout