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557 Workout Posts
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Row, 1000 m 50 Thrusters, 45 lbs 30 Pull-ups -
25 Pistol (Alternating Legs)s 25 Dumbbell Snatches, 25 kg 25 Pistol (Alternating Legs)s 25 Dumbbell Snatches, 25 kg 25 Box Jumps, 30 in 25 Pull-up (chest-to-bar)s 25 Box Jumps, 30 in 25 Pull-up (chest-to-bar)s
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Sets Back Squat, 20 reps | 110 kg
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Sets Back Squat, 20 reps | 110 lbs
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Sets Clean & Jerk, 1 rep | 105 kg
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Sets Snatch, 1 rep | 75 kg
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Deadlifts 50% 1RM with bands 20% fast singlesSets : rest 1 min Bench Press, 3 reps | 090 kg Deadlift, 3 reps | 100 kg Bench Press, 3 reps | 090 kg Deadlift, 3 reps | 100 kg Bench Press, 3 reps | 090 kg Deadlift, 3 reps | 100 kg Bench Press, 3 reps | 090 kg Deadlift, 3 reps | 100 kg Bench Press, 3 reps | 090 kg Deadlift, 3 reps | 100 kg Bench Press, 3 reps | 090 kg Deadlift, 3 reps | 100 kg Bench Press, 3 reps | 090 kg Deadlift, 3 reps | 100 kg
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3 rounds of: 30 Pistols 25 Pull-up (chest-to-bar)s 20 Burpees
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Rope pulls sub for rope climb. Power clean and jerk3 rounds of: Run, 400 m 6 Pull-ups 7 Clean & Jerks, 70 kg
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Hang cleanSets : rest 1 min Clean & Jerk, 1 rep | 90 kg Clean & Jerk, 1 rep | 90 kg Clean & Jerk, 1 rep | 90 kg Clean & Jerk, 1 rep | 90 kg Clean & Jerk, 1 rep | 90 kg Clean & Jerk, 1 rep | 90 kg Clean & Jerk, 1 rep | 90 kg
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Hand stand push ups suck really slowing me down50 Double Unders 30 Handstand Push-ups 20 Toes-to-Bars 50 Double Unders 20 Handstand Push-ups 15 Toes-to-Bars 50 Double Unders 10 Handstand Push-ups 10 Toes-to-Bars
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To be done 2mins after conditioner with 3mims to find max set of threeSets Overhead Squat, 3 reps | 060 kg
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Touch and go power clean an push jerk straight from second power clean6 rounds, each round for time, of: 2 Power Cleans, 075 kg 1 Push Jerk, 075 kg Resting 0 secs between each round.
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Behind neck push press with snatch grip6 rounds, each round for time, of: 1 Power Snatch, 055 kg 2 Push Press, 055 kg Resting 0 secs between each round.
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50 Wall Balls, 09 kg 50 Pull-up (chest-to-bar)s 50 Pistols 50 Dumbbell Snatches, 025 kg
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