Wednesday 28th March

By |2018-03-25T20:33:50+00:00March 27th, 2018|Uncategorized|

Strength:
Jerk to a heavy single
Jerk 5×2 @80% of above

Met Con:
3 rds
50 KB swings 28/20kg
35 wall balls 20/10
20 pull ups

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Tuesday 27th March

By |2018-03-25T19:57:49+00:00March 26th, 2018|Uncategorized|

Strength:
OH squat 5,5,3,3,1,1
Weighted pull ups 5,5,3,3,1,1

Met Con:
3 rds
7 Muscle ups
20 OH lunge steps 60/42.5kg

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Saturday 24th March

By |2018-03-23T22:46:50+00:00March 23rd, 2018|Uncategorized|

Strength:
6x snatch pull + hang snatch + snatch

Met Con:
18.5
Complete as many reps as possible in 7 minutes of:
3 thrusters 45/30kg
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24 etc

Scaled:
Men use 30kg, perform jumping chin-over-bar pull-ups
Women use 20kg, perform jumping chin-over-bar pull-ups

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Friday 23rd March

By |2018-03-18T11:23:06+00:00March 22nd, 2018|Uncategorized|

Strength:
Weighted ring row + strict dips 4×8+max

Met Con:
Tabata circuit, 6 sets of 20 sec work 10 sec rest on each.
1: pull ups
2: sit ups
3: strict press 42.5/30kg
4: jumping back squats 20/15kg

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