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%