28/02/17

28/02/17

  • 27th Feb 2017
  • Kevin Tran

MON

A1. DL @ 3210; 6-8 reps; x5, rest 60 sec
A2. HS Hold; ALAP; x5, rest 60 sec

B.

PERFORMANCE:
FOR TIME – SPRINT!:
20 Push Presses @ 40kg/30kg
20 Burpee Pull Ups @ 6″
10 Push Presses @ 40kg/30kg
10 Burpee Pull Ups @ 6″

FITNESS:
FOR TIME – SPRINT!:
20 Push Presses
20 Burpees 6″ Reach
10 Push Presses
10 Burpees 6″ Reach

C. Cool down and stretching

TUE

A.

PERFORMANCE:
AMRAP in 15 minutes;
21 Squat Cleans @ 50kg/35kg
30 T2B
15 Squat Cleans @ 50kg/35kg
20 T2B
9 Squat Cleans @ 50kg/35kg
10 T2B

FITNESS:
AMRAP in 15 minutes;
21 Squat Cleans
30 QUALITY V-Ups
15 Squat Cleans
20 QUALITY V-Ups
9 Squat Cleans
10 QUALITY V-Ups

Rest 5 minutes

B. EMOM x 18 minutes
#1 – 2 Lengths Gym HEAVY S/A KB Farmers Carry L Hand
#2 – Side Plank ALAP L Side
#3 – Hollow Hold 45 Sec
#4 – 2 Lengths Gym HEAVY S/A KB Farmers Carry R Hand
#5 – Side Plank ALAP R Side
#6 – REST

WED

A1. OHS @ 21×0; 4-5 reps; x5, rest 60 sec
A2. Supinated Chin Over Bar Hold; ALAP; x5, rest 60 sec

B.

PERFORMANCE:
12 minutes FOR QUALITY:
2..4..6.. Ladder
BS @ BWT
Ring Dip with 3 Sec Turn Out Hold @ Top

FITNESS:
12 minutes FOR QUALITY:
2..4..6.. Ladder
Goblet Squat
Box Dip with 3 Sec Hold @ Top

THU

FOR TIME:

1 Round of;
120 Double Unders
60 Air Squats
30 Hang Power Snatches @ 40kg/30kg – or KB Swings

Then 2 Rounds of;
60 Double Unders
30 Air Squats
15 Hang Power Snatches @ 40kg/30kg – or KB Swings

Then 3 Rounds of;
40 Double Unders
20 Air Squats
10 Hang Power Snatches @ 40kg/30kg – or KB Swings

FRI

OPEN 17.2