Tuesday October 15, 2019

AM - AEROBIC 
6:00 max cal bike.

Rest 2:00

3 x 9:00 windows
To achieve the calories set with your 6:00 max cals.
*Start a new round at 9mins.
**Aim to complete the calories at 7-7:30 each time.

PM - WORK
A) Gymnastics
Throughout: elbows close, forearms staying vertical, limited back extension:
6 sets of 3 strict handstand push up, with a 3310 tempo (3 second down 3 second pause, 1 second up).
2 min rest.

B) Clean and Jerk
Developmental:
Every 0:20 x 3 mins
1 clean and jerk, 30% w/ 3 sec pause in each catch

Working:
6 x 1 + 1 + 1, clean, hang clean + jerk
4 x 2 Push jerk
3 x 3-3-3 Power cleans, resting 10sec, 82%
4 x 2 Strict Press, 80%

C) Hypertrophy Sets
5 x
5 pendlay rows
12 floor press, 2 x DBs.
Rest as needed.

D) Work
AMRAP 5:
10 DB cleans
50ft Lunge
10 C2B

Rest 5:00

AMRAP 5:
10 DB cleans
50ft Lunge
25ft HSW

DBs, 2 x 15

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