Thursday 24/02/2022

Thursday

24/02/2022

Main Workout

A.

05:00 Amrap

1 Speed Deadlift @50% of 1RM

3 Ring Muscle ups

9/6cal Ski-erg

Immediately followed by...

B.

05:00 Amrap

6 HSPU

30 Double Unders

Immediately followed by...

C.

05:00 Amrap

10 Pistols

15/10cal Assault bike

Immediately followed by...

D.

05:00 Amrap

12 Russian Swing @16/12kg

21/14cal Row

*Easy Pacing

*Prioritize technique and speed on all movements

*Focus on breathing

23/02/2022

Main Workout

A.

Build to todays heavy

Power Clean & Jerk x 1

*start light

*timecap 10:00

*go every minute

followed by...

Every 2:00 for 10:00 (5 sets)

Power Clean & Jerk

Sets: @2x90%, 4x80%, 6x70, 8x60%, 10x50%

*percanrages are based uppon todays performance

B.

Build to todays heavy

Front Squat x 1 @up to 80-85% of 1rm

*Rest 1-2min between sets

*timecap 10:00

followed by...

1Set x 2rep @75% of 1RM

1Set x 2rep @70%