16-04-18

16-04-18

  • 16th Apr 2018
  • Kevin Tran

MONDAY

5 Rounds of:
2 min work : 2 min rest
10 Bench Press
Row AMRAP @ 90%
+
5 Rounds of:
2 min work : 2 min rest
10 Sumo DL
Bike AMRAP @ 90%

 

TUESDAY

A. Back Squats @ 41X1 – 4 reps x 4 sets
(Progressing from last week)

B.
9 min AMRAP
30 DU
2 lengths gym single arm farmers carry
+
9 min AMRAP
20 cal ski
30 abmat sit ups
+
9 min AMRAP
20 cal bike
4 lengths gym bear crawl

 

WEDNESDAY

A. Power Clean; 15 min to build to heavy single

B.

COMP
20 min AMRAP

0-5 min:
2 Power Cleans @ 90% of (A)
10 HSPU
30 Air Squats

5-10 min:
10 Power Cleans @ 70% of (A)
10 Ring Dip
30 Air Squats

10-15 min:
5 Clusters @ 50% of (A)
10 C2B

15-20 min:
5 Pull Ups
10 Push Ups
15 Air Squats

RX
20 min AMRAP

0-5 min:
2 Power Cleans @ 90% of (A)
10 HSPU to Abmats
30 Air Squats

5-10 min:
10 Power Cleans @ 70% of (A)
10 Bar Dips
30 Air Squats

10-15 min:
5 Clusters @ 50% of (A)
10 Pull Ups

15-20 min:
10 Ring Rows
10 Push Ups
15 Air Squats

FITNESS
20 min AMRAP

0-5 min:
5 Power Cleans @ 90% of (A)
10 KB Z-Press
30 Air Squats

5-10 min:
10 Power Cleans @ 70% of (A)
10 Box Push Ups
30 Air Squats

10-15 min:
5 Clusters @ 50% of (A)
10 Ring Rows

15-20 min:
10 Ring Rows
10 Box Push Ups
15 Air Squats

 

THURSDAY

A. 15 min rope climb technique work

B. 25 min cap
50–40–30–20–10 Reps for Time of:
Burpees
Row cals
Abmat Sit Ups

 

FRIDAY

10 min snatch warm up prep

A. EMOM x 7

COMP
3 TnG Power Snatch @ 70kg/45kg + 4 lateral bar burpees

RX
3 TnG Power Snatch @ 60kg/40kg + 4 lateral bar burpees

FITNESS
5 Hang Power Snatch @ weight of choice (technique focus) + 4 burpees

B. 21-15-9 Reps for Time
Overhead Squats @ 50kg/35kg
T2B