Tuesday April 16th, 2019

Jerk:

Establish a heavy single Jerk
From the Blocks.

3 x 1, 90%
Rest as needed
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Pull:

DEADLIFT:
TOP SET: 1 x 2, 90%
WORKING: 4 x 4, 80%
Rest as needed.
_____________________
Clean Dynamic:

Complete 1 x Max unbroken Chest to Bar Pull Ups and move directly into:
Every 20sec x 12
1 squat clean + 2 jerk

Rest 2:30, add load.

Complete 1 x 50% of Max unbroken Chest to Bar Pull Ups and move directly into:
Every 20sec x 12
1 Squat clean + 1 Jerk

Rest 2:30, add load.

Complete 1 x 50% of Max unbroken Chest to Bar Pull Ups and move directly into:
Every 20sec x 12
1 Squat Clean.
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Sport:

AMRAP 9
21 Wallball
15 Cal Row
9 Power Snatches, 60/42kg

3:00 Recovery

AMRAP 9
24 Cal Assualt Bike
12 Hang Cleans, 80/60kg
6 Front Squats, 80/60kg

3:00 Recovery

AMRAP 9
09 Deadlift, 140/100kg
06 Burpees over 60"
100ft Handstand Walk,

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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