16 November 2015 16 November 2015
Monday 16 November 2015 '16 November 2015'

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1. Warm-up level 2
a. banded Reverse Hyper 3×12
b. 3 Rounds
200m run with medball
10 Light thrusters

2. OLY
Power clean 5×5 @65% – Drop and reset each rep

3. Strength
Back squat 5×5 @90% of the 5RM you found last week
Be careful not to rush the sets, but also not to wait too long. Both can end up in failed reps.  Keep rest around 3 minutes.

4. Met-Con
For time:
60 Calorie row
45 GHD sit-ups
30 OHS 135/95lbs
15 Rope climbs

5. Extra
5 Rounds
20 KB swings 70/53lbs
20 Kipping HSPU
Rest 2 minutes

1. Warm-up level 1
a. Reverse Hyper 3×12
b. 3 Rounds
200m run with medball
10 Light thrusters

2. OLY
Power clean 5×5 @65% – Drop and reset each rep

3. Strength
Back squat 5×5 @90% of the 5RM you found last week
Be careful not to rush the sets, but also not to wait too long. Both can end up in failed reps.  Keep rest around 3 minutes.

4. Met-Con
For time:
60 Calorie row
45 medball situps (20/14)
30 OHS 115/80lbs
8 Rope climbs

1. Warm-up level 1
3 Rounds
200m run with medball
10 Light thrusters

2. OLY
Power clean 5×5 @65% – Drop and reset each rep

3. Strength
Back squat 5×5 @90% of the 5RM you found last week
Be careful not to rush the sets, but also not to wait too long. Both can end up in failed reps.  Keep rest around 3 minutes.

4. Met-Con
For time:
60 Calorie row
45 ab mat situps
30 OHS 75/55lbs  or goblet squats with kettle bell
8 Rope climb walk ups

 

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