BENCH PRESS Weightlifting Bench Press (Weight) Press 3×8 superset set with Strict Pull-Ups "Cluster" Sets for example (3 X 5,4,3) Rest :25 secs between sets so 5 rest 25 sec then 4 rest 25 sec etc and 2:00 between "clusters." Use a load or level of assistance (modifying to challenging Ring Rows as needed) that […]
Author Archives: Excelsior
SUNDAY WILDCARD Metcon (Time) 10 Rounds For Time 5 Strict Pull Ups 10 X Barbell Movement 50/35kg 20 Ab Mat Sit ups Round 1 PushPress Round 2 Burpees over Bar Round 3 Lunges Round 4 Bent Over Rows Round 5 Front Squats Round 6 SDHP Round 7 Overhead Squats Round 8 Bench Press Round 9 […]
CLEAN Weightlifting Clean (3 Positon Clean – top down) Metcon (Time) 30 sit ups 20 walking lunges 10 cleans 50/30kg Run 200m 30 sit ups 20 walking lunges 8 cleans Run 200m 30 sit ups 20 walking lunges 6 cleans Run 200m 30 sit ups 20 walking lunges 4 cleans Run 200m 30 sit ups […]
PARTNER METCON Metcon (AMRAP – Rounds and Reps) In Pairs 25 Min AMRAP 25 Burpee’s 25 Push Press 42.5/30kg 25 Box Jump 25 Front Squats Run 300m
DEADLIFT AND STRICT HSPU’s Weightlifting Deadlift (Weight) Deadlift 3×8 SHSPU choose a number and scale that is challenging but you know you can commit to for 3 sets Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP 12 Russian KB Swings 24/16 16 Box Step Ups
SNATCH Weightlifting Snatch (Weight) 0-6 mins – 3 Hang Muscle Snatch 6-12 mins – 2 Hang Power Snatch 12-18 mins – 1 Hang Power Snatch Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 30 Double Unders 6 Hang Power Snatch 50/30kg 12 TTB
BACK SQUAT Weightlifting Back Squat (Weight) Back Squat 3 x 14-16 @ 4121 4 seconds down/eccentric1 second hold2 seconds up/concentric1 second hold Metcon (AMRAP – Reps) 3 Rounds 3 mins; 20 Burpee’s into max Cal Row 3 Mins Rest
BENCH PRESS Weightlifting Bench Press (Weight) Bench Press 3×8 Superset set with Strict Pull-Ups "Cluster" Sets for example (4 x 5/3/2) Rest :25 Seconds between sets and 2:00 between "clusters." Use a load or level of assistance (modifying to challenging Ring Rows as needed) that allows you to perform at quality reps each cluster. This […]
WILDCARD SUNDAY Metcon (Time) HOLLEYMAN 30 Rounds for Time 5 Wallballs 9/6kg 3 Strict HSPU’s 1 Power Clean 70/45kg
SNATCH Snatch Pull + 2 Power Snatch (Find challenging weight for complex) Snatch Pull + 2 Power Snatch Metcon (Time) 5 rounds for time 30 Double Unders 21 Wall Ball 15 Toes To Bar