Tuesday 7th May, 2019

Jerk:

Establish a 1RM Jerk
From the Blocks.

3 x 1, 85%
Rest as needed
______________________
Deadlift:

DEADLIFT:
TOP SET: 1 x 2, 92%
WORKING: 4 x 10, 65%
Rest as needed.
________________________
Clean Dynamic:

Complete 1:00 max effort double unders and move directly into:
Every 30sec x 10
Power Clean + Hang Clean + Front Squat

Rest 2:30, add load.

Complete 1:00 max effort double unders and move directly into:
Every 30sec x 10
Power Clean + Hang Clean

Rest 2:30, add load.

Complete 1:00 max effort double unders and move directly into:
Every 30sec x 10
Power Clean
___________________________________________________________
Sport:

AMRAP 8
1k Row
Then AMRAP
10 DB Snatches, 1 x 22.5/15kg
10 Toes to Bar

3:00 Recovery

AMRAP 8
2k Bike (ideally concept 2 but any)
Then AMRAP
10 OHS, 80/60kg (from floor)
10 Box Overs, 2 x 22.5kg


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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