Tuesday 30th April, 2019

Establish a 2RM Jerk
From the Blocks.

3 x 2, 85%
Rest as needed
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Pull:

DEADLIFT:
TOP SET: 1 x 3, 87%
WORKING: 3 x 8, 67.5%
Rest as needed.
_______________________
Clean Dynamic:

Complete 1 x Max Unbroken Bar Muscle Ups and move directly into:
Every 45sec x 8
1 squat clean + 1 hang clean + 1 jerk

Rest 2:30 to build load.

Complete 1 x 50% of above max Bar Muscle Ups and move directly into:
Every 45sec x 8
1 Squat clean + 1 Jerk

Rest 2:30 to build load.

Complete 1 x 50% of above max Bar Muscle Ups and move directly into:
Every 45sec x 8
1 Squat Clean
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Sport:

AMRAP 10
24 Triple Unders
24 Pistols
24 Power Cleans, 40/30kg

3:00 Recovery

AMRAP 9
18 Box jump overs
12 HSPU
9 Power Cleans, 60/40kg

3:00 Recovery

AMRAP 8
9 Up and Overs, 60"
6 Strict Muscle-ups
3 jerks, 80/60kg


The goal is to develop your Power Endurance Ranges in the sport of Fitness. Each Workout should be treat as a competitive workout (RPE 7-8).
Each block simulates a level of training OPEN / SANCTIONALS / GAMES with Difficulty raising each time.

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