Wednesday 1st November
Strength:
Strict pull up 1x max
Strict press 5×5
Met Con:
5 rds
40 double unders
20 calorie row
10 muscle ups
Strength:
Strict pull up 1x max
Strict press 5×5
Met Con:
5 rds
40 double unders
20 calorie row
10 muscle ups
Strength:
Power clean 5×3
Met Con:
21,15,9
Deadlifts 110/75kg
Toes to bar
Strength:
Rope climb 5×2 (use a suitable scale ie legless, regular etc)
Wide ring dip 5×5 (use weight if needed)
Met Con:
‘Nancy’
5 rds
400m run
15 OH squats 42.5/30kg
Gym closed
Strength:
Jerk 3,3,2,2,1,1
L sit 3xmax
Met Con:
200m run
25 toes to bar
200m run
25 pull ups
200m run
25 dips
200m run
25 HSPU
Strength:
Snatch 3,2,1,2,3
Met Con:
12,9,6
Double KB clean & jerk 2×32/24kg
Muscle ups
Strength:
Strict press 5×5
Met Con:
20 min AMRAP
3 HSPU 2″ deficit
6 chest to bar pull ups
9 sit ups
Strength:
Power clean 5×3
Met Con:
In a pair complete 10 rds, alternating
5 deadlifts 140/95kg
2 lengths bear crawl
10 burpees
Strength:
Rope climb 5×2 (use a suitable scale ie legless, regular etc)
Wide ring dip 5×5 (use weight if needed)
Met Con:
100 double unders
1000m row
1 mile run
Strength:
Squat 3×6
Met Con:
3 rds
50 jumping lunges
35 pull ups
20 push press 2×28/20kg