Strength Russian Kettlebell Swings 10×10 Absolutely as heavy as possible we have a 48kg kettlebell you know. Then A few of you expressed concern Wednesday that the Rx weights were too light. The idea was to go fast not heavy as it was with Thursdays Randy. Today the idea is to go heavy so if you want…
DetailsStrength/Skill
Every minute on the minute for 10 minutes alternating between
3 Power Clean @ 75%
10 Bar Facing Burpees
Then
Randy
75 Snatches 75/55*
*Don’t drop bars
Buyout
Go for a run and make it long.
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Deadlift, 155/110 lbs
Bench Press, 95/65 lbs
Squat Clean, 75/55 lbs
Buyout
Bench Press
5 x 8
Work up to 75% of 1 RM
Run 400m between sets weather permitting
Strength/Skill Every minute on the minute for 10 minutes alternating between 1 Squat Snatch and 3 Overhead Squats @ 70-80% 10 Bar Facing Burpees Then For 3 cycles: AMRAP in 5 mins of: 60 Double Unders 20 Alternating Dumbbell Clean & Jerks, 50/35 lbs 10 Pullups 2 mins between each cycle. Buyout Snatch Pull 3 reps @ 70% 3 reps…
DetailsStrength
Squat
5 x 8
Work up to 75% of 1 RM
Then
3 rounds for time of:
12 Toes to Bars
9 Deadlifts 185/135
6 Ring Dips
Rest 3 Minutes in between rounds.
Scale Ring Dips to Ring Pushups then standard pushups
Buyout
4 x 10 Straight Leg GHD
Since Cinco De Mayo falls on sunday we will do this special and classic Cinco De Mayo workout on Saturday this year.
‘The Angry Mexican’
25-minute AMRAP:
5 Box Jumps 30/24
5 Hang Power Cleans 135/95
5 S2OH 135/95
5 One arm KB Thrusters (right) 24/16
5 One arm KB Thrusters (left) 24/16
400m Run
Strength Deadlift 5 @ 75 3 @ 85 AMRAP @ 95 No one rep maxes unless 95% of your presumed max is more than you’ve ever lifted before. Then As many rounds as possible in 20 minutes of the following 10 Power Clean 135/95 20 Box Jump 24/20 200M Run Buyout 4 x 8 Good…
DetailsStrength/Skill Every minute on the minute for 10 minutes 1 Clean and Jerk @ 80% Yes all ten sets at 80% Then Fight Gone Bad 3 rounds, 1 min per station, of: Wall Ball, 20/14 lbs, 10/9 ft Sumo Deadlift High-pull, 75/55 lbs Box Jump, 20 in Push Press, 75/55 lbs Row Calories Rest 1…
DetailsLunk alarm…yes or no? Bench Press 5 @ 75 3 @ 85 AMRAP @ 95 No one rep maxes unless 95% of your presumed max is more than you’ve ever lifted before. Then 4 Rounds :40 on / :20 rest Wall Walks Russian Kettlebell Swings 32/24 Ring Pushups Double Unders Rx+ Bigger Kettlebells Buyout Dumbbell…
DetailsCheck out this little video I did about what some of the most common weightlifting cues. I’ve posted it before but it bears watching multiple times. Strength/Skill Every minute on the minute for 10 minutes 1 Squat Snatch @ 80% Yes all ten sets at 80% Then 12-9-6 reps, for time of: Thrusters 135/95 lbs…
Details
