Monthly Archives: December 2020

BACK SQUAT

BACK SQUAT Weightlifting Back Squat (4×5) Back Squat: deload wek Warm up sets have been included. 5 reps @ 40%, 5 @ 50%, 4x 5 @ 60% Rest less between earlier sets and longer between your working sets If you have missed weeks 1-4 build to 4 sets of 5 reps Accessory work: Front Foot […]

FLOOR PRESS

FLOOR PRESS Weightlifting Floor Press (5×6) Floor Press 5 x 6 (all the same weight) Superset with Superman Hold: 30 seconds Superman lift offs 4 x 12-15 Metcon (AMRAP – Rounds and Reps) EMOM: work for 30 seconds rest for 30 seconds x 4. Goal is to work hard for each 30 second interval RA […]

WILDCARD

WILDCARD Metcon (AMRAP – Reps) 0-10 3 rounds 50 DUs 10 Power snatch 42.5/30 kg 10 kb swings 24/16kg Remaining time: max burpees Rest 2’ 12-22 3 rounds 50 DUs 8 pull ups 10 thruster Remaining time: max burpees Rest 2’ 24-34 1 round 50 DUs 50 HSPU Remaining time: max burpees Score: burpees

FLOOR PRESS

FLOOR PRESS Weightlifting Floor Press (4×8) Floor Press 4 x 8 (all the same weight) Superset with Reverse Snow Angels 4 x 15 Hollow or Tuck Rocks 4 x 15 Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 6 TTB 6 KB Muscle Snatch (Right Arm) 24/16kg 6 KB Push Press (Right Arm) 6 […]

CLEAN

CLEAN Weightlifting Hang Power Clean (1×1) EMOM 12:00 1 Hang Power Clean Build up to challenging weight which allows smooth technique and control of the bar. Metcon (AMRAP – Rounds and Reps) 12 Min Ladder 2-4-6-8-10-12… Hang Power Clean Wall Ball 9/7KG Notes HPC: Medium heavy weight, could be anywhere from 60-70% of your heavy […]

Theme TF Flatsome Multi-Purpose Responsive WooCommerce Theme