Week 12/28: Let's start paying back some of the calories!

#1
a) back squat
5-5-5-5-5
superset with 10 db curl and press/arm

b) 15 min AMRAP
5 squat clean and jerk 155/105
15 cal row

#2 
choose either a or b
a) for time
6 x 200m run, rest 1 min
4 x 400m run, rest 1 min
2 x 800m run, rest 1 min

b) E2MOM x 12 rounds
30 sec max cal bike, rest 90 secs

#3
a) bench press
10-8-6-4-2-2
superset with 20 GHD sit ups

b) 2 RFT
50 aKBS 32/24kg
50 HRPU
150 double unders

#4
a) EMOM x 10 mins
1 snatch grip DL, 1 power snatch, 1 hang squat snatch
EMOM x 10 min
1 squat snatch (work up to heavy with no misses)

b) 8 RFT
5 OHS @75% of 1RH
10 C2B pull up
*buy in and cash out with 1000m row
*no use of racks

#5
a) Romanian Deadlift
5-5-5-5-5
superset with 10 reverse hyper with pause (if possible)

b) 25 min clock
1 mile run, then, with remaining time:
20 weighted lunges/leg 50/35# (one DB, hold anywhere you want)
20 DB snatches
20 toes to bar
20 HSPU

*if you are tired from this week, stay light on the RDLs


Leave a comment

x