Author Archives: cfupheaval

Friday Deadlift 1×10@60% 1×8@70% 1×6@75% 1×5@80% 1×4@85% 1×3@88% 2×2@92% MetCon 10 Front squats 135/95 10 HSPUs 20 mountain climbers 5 rounds

Thursday Bench press/strict press 1×10@60% 1×8@70% 1×6@75% 1×5@80% 1×4@85% 1×3@90% 2×2@95% MetCon 50 reps of: Pull-ups  Power cleans 95/65 Wallballs 20/14 Walking lunges Push-ups

Wednesday Back squat 1×10@60% 1×10@65% 1×8@70% 1×6@75% 4×4@78% MetCon 7 burpees 14 kb swings 53/35 21 ring rows 14 min AMRAP

Tuesday Push press Establish a 1RM MetCon 400 m run 20 alternating DB snatch 45/35 10 toes to bar 4 rounds

Monday Front squat 1×10@60% 1×8@70% 1×6@75% 1×5@80% 1×4@85% 1×3@90% 2×2@95% MetCon Annie 50-40-30-20-10 Double unders Sit-ups

Saturday Deadlift 1×10@60% 1×8@70% 1×6@75% 1×4@80% 1×3@85% 3×2@90% MetCon 9 min AMRAP 6 Power snatches 95/65 8 pistols 10 HSPUs

Friday Cleans Full clean and jerk 2@60/2@65%/2@70%/2@75%/2@80%/2@85% MetCon 400 m run 20 push press 95/65 200 m run 20 hang power cleans 115/75 400 m run 20 deadlifts 135/95

Thursday Back squat Establish 1 rep max MetCon 7 strict pull-ups 21 burpees 5 rounds

Wednesday Bench/strict press 1×10@60% 1×8@70% 1×6@80% 1×5@85% 1×4@88% 1×3@90% 2×1@92% MetCon 16 kb snatch 53/35 (r) 32 Russian kb swings 16 kb snatch (l) 50 double unders 14 min amrap

Tuesday Front squat 1×10@60% 1×8@70% 1×6@80% 1×5@85% 1×4@88% 1×3@90% 2×1@92% MetCon 15 wallballs 20/14 15 push-ups 200 m sprint 5 rounds