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Workouts of the week 15.07 / 21.07

09/07

MONDAY

STRENGTH
4 sets
8 Back Squat, 21X1
*rest 2 minutes
**focus on movement and tempo, not the load

METCON
For Time – T2
100 cals
10-9-8…1
Synchro Thruster / Burpees over the Bar
*cap time 14 min

TUESDAY

STRENGTH
Strict/Butterfly Pull ups Progression

METCON
20 min Emom
Min 1: 21 Cals
Min 2: 15 American Swing (32/24)
Min 3: 12 C2B*
Min 4: Max DU Unbroken
*elite 6 C2B 3 Bar Muscle Up UB

FINISHER
100 Barbell Curl with empty bar
100 Banded Pull Apart

WEDNESDAY

STRENGTH
4 x 3 Paused Deadlift
*rest 2 minutes, pause below knee, reset each rep, no TNG
+
4 x 6 Floating Clean Pulls; rest 90 sec

METCON
In 10 min
21 Wall Ball
15 Clean 70/45 kg
21 Wall Ball
12 Clean 80/55 kg
21 Wall Ball
9 Clean 90/65 kg
21 Wall Ball
Amrap Clean 90/65

THURSDAY

STRENGTH
Strict HSPU Strength Protocol

METCON
Every 4 min x 4 (16 min)
1 & 3
25 Box Jump Over + 15-20 T2B
2 & 4
25/20 Cal Row + 10-15 Kipping Handstand Push-up

FRIDAY

STRENGTH
Build 1 Heavy rep of this complex
2 Power Snatch 1 Overhead Squat
*12 min cap time, 1 set every 90 sec

METCON
Heat Robinson
7 Rounds for Time
7 Sumo Deadlift High Pull (42.5/30)
7 Power Snatch
7 Overhead Squat

SATURDAY

METCON
CHELSEA
30 minute EMOM (alternating minutes with a partner)
5 Pull up
10 Push-ups
15 Air Squats


GPP

MONDAY

STRENGTH
4 sets
6-8 T bar Row o Bent Over Row x side
10 Medball Hamstring Curl o Nordic Curl
+
3/4 sets
Max Dumbbell Curl
20 Weighted Crunch

METCON
For Time – T2
80-60-40 Cals
50-40-30 Dumbbell Clean (2 x 22.5/15)
*cap time 18 min

TUESDAY

STRENGTH
10-8-6-6 Dual Kb Squat, climbing, 20×1
After each set
10 Banded/Goblet Good Morning
10/15 Plate Z-Press

METCON
AMRAP 18 min – 40 sec On 20 sec Off
1 – Med Ball Thruster
2 – Erg
3 – Sprinter Mountain Climbers*
*Keep moving!!

WEDNESDAY

STRENGTH
4 sets
5-8 Strict Weighted Chin Ups
6 SLRDL x side
8-12 Seated Pike Leg Lift

METCON
2 Rounds
From 0 to 4
Tabata Burpee

From 4 to 8
Tabata Cals

From 8 to 12
Hollow Body Hold – SideKick, alt every 2 intervals
*rest 2 minute between Rounds

THURSDAY

STRENGTH
4 Rounds, rest 90 sec
8 Arnold Press
12 Reverse Lunges 6/6
+
3 x 12 Dumbbell Frontal Raise

METCON
21-18-15-12-9-6-3
Hands Off Push Ups
American Swing 24/16
V-Ups o Abmat Sit Up

FRIDAY

STRENGTH
3 sets
10 Romanian Deadlift
10 Donkey Glute Kick x side
+
3 sets
10 Bench Dumbbell Press
10 French Press

METCON
12 min Amrap
Burpees Box Jump Over Ladder of 2
6 Push Press After each Set (2 x 22.5/15)