2017-09-16


Published September 18, 2017


Monday
2 clean and jerks @ 70% 1min rest between sets x12
20 min emom
8 deadlifts @40%, even
10/8 cal row, odd

Tuesday
super set 1min rest between sets
5x5 strict press @70%
5x5 chin ups@70%
5 rounds
400m run
10 pull ups
10 burpees
10 wallballs@20/14

Wednesday
10 rounds
3min row moderate
1min rest

Thursday
3 snatches @70% 1 min rest x8
5x5 front squat @70%
for time
100 barbell lunges
100 r.swings @62/44
200 double unders

Friday
3 thrusters@70% 1min rest between sets x8
20min alt emom (increase from last week)
odd, chest to bar work X# of reps
even, kip hspu work X# resp

Saturday
5 rounds
5/7 cal assault bike
5 push ups
5 pull ups
5 toes to bar



Leave a Comment: