MONDAY, MAR 14
STRENGTH – Deadlift
Every 2:00 x 6:
Deadlift
5-5-4-4-3-3
Flow:
Set 1 – 5 reps
Set 2 – 5 reps
Set 3 – 4 reps
Set 4 – 4 reps
Set 5 – 3 reps
Set 6 – 3 reps
These are all working sets so spend +/- 6 min warming up to your first set of 5. Build in weight as need over the 6 sets.
METCON
For time:
5-4-3-2-1
Deadlift (335/215)
Wall walk
200m run
TUESDAY, MAR 15
Clean Complex, Pull-Up, Sit-Up EMOM
EMOM 24:
1 – Hang clean + clean (1+1), climbing in weight
2 – 7/5 strict pull-up
3 – 16 abmat or 12 GHD sit-up
4 – Rest
WEDNESDAY, MAR 16
STRENGTH
Back Squat
3×10
METCON
AMRAP 8:
40′ DB overhead walking lunge (50/35, 2 x 20′ segments)
10/8 strict handstand push-up
THURSDAY, MAR 17
METCON
10 rounds:
400/350m row
10 burpee-to-target
-Rest 1:00-
FRIDAY, MAR 18
STRENGTH – Overhead Squat
Every 2:00 x 5:
5 overhead squat, from floor
These are all working sets so spend time to your first set of 5. Build in weight as needed. The barbell comes from the floor so you should be snatching it. A squat snatch may count as the first rep.
METCON
AMRAP 12:
9 power snatch (95/65)
12 overhead squat (95/65)
9 toes-to-bar