Category Archives: Uncategorized

Strength Strict press 1×5@60% 1×4@65% 1×3@70% 3×2@75% Push press Repeat percentages from above MetCon 20 pistols 20 sit-ups 20 kb swings 53/35 20 Russian twists 20 push ups 4 rounds

Strength Back squat A. 1×10@60% 1×8@65% B. Emom 10 min 5 reps at 70% for first 5 min 5 reps at 75% for second 5 min MetCon 12 push jerk 135/95 6 strict pull-ups 24 double unders 3 squat cleans 135/95 4 rounds Mobility 1. Roll those low backs 2 min on each side 2.Continue reading “042214”

Strength Deadlift 1×10@60% 1×8@65% 1×6@70% 8×3@75% MetCon 7 T2b 3 front squats 155/115 (from the ground) 7 rounds Mobility Roll low back 4 min Stretch quads 2 min each side Squat therapy 5 min

Strength Push press 1×10@60% 1×8@65% 1×6@70% 6×3@75% MetCon A. 1 clean 115/85 5 front squats 10 pull-ups 15 wallballs 3 rounds B. 200 squats for time 10 burpees on odd minutes Mobility Roll posterior chain Stretch quads

Strength Front squat 1×10@55% 1×10@60% 1×8@65% Emom 10 min at 70% and 6 reps MetCon 5 HSPU 10 box jumps 15 wallballs 12 min AMRAP

Strength Strict press 1×10@55% 1×10@60% 1×8@65% 6×3@70% MetCon Nancy 400 m run 15 OH squats 95/65 5 rounds

Strength Snatch grip deadlift 1×10@50% 1×10@55% 1×8@60% 6×4@65% (Of regular DL max if possible) MetCon 25 OH squats (narrow grip) 25/15 25 kb swings 53/35 4 rounds Mobility Roll lowback Stretch hamstrings

Strength Back squats A. 3×10@60% B. Emom 10 min – 10-1 reps at 50% MetCon 400 m run 10 pull-ups 50 situps 3 rounds Mobility Stretch glutes Roll lowback/glutes 5 min squat therapy

Strength 20 min to establish 1rm clean and jerk -or- 20 min to establish 1 rm deadlift MetCon Karabel 3 snatch 135/95 15 wallballs 20/14 10 rounds Mobility Roll lowback Stretch hamstrings Roll lats Stretch pecs Squat therapy

Strength A. 10 min to establish 1 RM strict press. B. 10 min emom of 5 front squat @70% MetCon 7 OH squats 7 ring dips 7 rounds Mobility A. Roll lowback and lats B. Stretch glutes C. 7 min squat therapy