Monthly Archives: March 2020

DEADLIFT AND STRICT HSPU’s Weightlifting Deadlift (Weight) Deadlift 3×5 Superset with 2 sets of Strict HSPU Metcon (Time) 3 Rounds for time 20 Wall Ball 9/7kg 20 American KB Swings 24/16kg 400m Run

SNATCH Weightlifting Snatch (Weight) Power snatch heavy 3 (not TNG) Metcon (AMRAP – Rounds and Reps) 13 min AMRAP 3 Burpees  5 power snatch @70-75% of heavy 3(Controlling the bar up and down) 7 TTB

PAUSED BACK SQUAT Weightlifting Back Squat (Weight) Back Squat 3 x 12 @ 4121 4 seconds down/eccentric1 second hold 2 seconds up/concentric1 second hold Metcon (AMRAP – Reps) 3 Rounds 3 mins; 500/450m Row into max sit-ups (RX) 400/350m Row Into max sit-ups(Scaled) 3 Mins Rest

BENCH PRESS AND PULL UPS Weightlifting Bench Press (Weight) Press 3×6 superset set with Strict Pull-Ups "Cluster" Sets for example (3 x 5/3/2). Look at adding one or 2 more reps this week. Rest :25 sec rest between Clusters. Use a load or level of assistance (modifying to challenging Ring Rows as needed) that allows […]