Kategori: Okategoriserade

v 15 6/4 A. “Strict Diane” Complete rounds of 21, 15 and 9 reps for time of: 102/70 kg Deadlifts Strict Handstand Push-Ups B. Every 2 minutes, for 18 minutes (3 sets) of: Station 1 – Barbell Hip Thrust x 6 reps @ 21X1 Station 2 – Band Pull-Aparts x 30 reps @ 1010 Station […]

23/3 A. Every 2 minutes, for 10 minutes (5 sets) of: Bench Press Set 1 – 5 reps @ 70-75% Set 2 – 3 reps @ 80% Set 3 – 1 reps @ 85% Set 4 – 3 reps @ 87% Set 5 – 2 reps @ 90% Rest 2 minutes, and then… Every 3 […]

30/3 A. Deadlift x 15 reps @ 2011 Rest 15-20 seconds 60 seconds of Strict Handstand Push-Ups x Max Reps Rest 2 minutes Deadlift x 10 reps @ 2011 Rest 15-20 seconds 60 seconds of Strict Handstand Push-Ups x Max Reps Rest 2 minutes Deadlift x 5 reps @ 2011 Rest 15-20 seconds 60 seconds […]

23/3 A. Every 2 minutes, for 10 minutes (5 sets) of: Bench Press Set 1 – 5 reps @ 70-75% Set 2 – 3 reps @ 80% Set 3 – 1 reps @ 85% Set 4 – 3 reps @ 87% Set 5 – 2 reps @ 90% Rest 2 minutes, and then… Every 3 […]

16/3 A. Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 5 reps @ 55% *Set 2 – 5 reps @ 65% *Set 3 – 3 reps @ 75% *Set 4 – 2 reps @ 85% *Set 5 – 2 reps @ 90% Followed by… Every 3 minutes, for 6 minutes […]

9/3 A. Take 15 minutes to build to approximately 80% of your 1-RM Snatch and then… B. Every 5 minutes, for 25 minutes (5 sets) for max load: 500 Meter Row 5 Snatches Your goal is to lift as much as possible over the course of the 25 snatch attempts. You can only take 5 […]

V 10 2/3 A. Bench Press *Set 1 – 5 reps @ 80-85% *Set 2 – 3 reps @ 85-90% *Set 3 – 2 reps @ 90% *Set 4 – 3 reps @ 85-90% *Set 5 – 8 reps @ 75-80% *Set 6 – 8 reps @ 75-80% Rest 2 Minutes B. Four rounds for […]

24/2 A. Three sets of: Deadlift x 6-8 reps @ 20X1 Rest 20 seconds Unbroken Kettlebell Swings x 20 reps Rest 3 minutes B. For time: Row 1000 Meters immediately followed by… Three rounds of: 10 Thrusters (52/34 kg) 20 Pull-Ups immediately followed by… Run 400 Meters Time Cap = 15 Minutes 25/2 Every minute, […]

17/2 A. Every two minutes, for 12 minutes (6 sets): Back Squat *Set 1 – 5 reps @ 55% *Set 2 – 5 reps @ 65% *Set 3 – 3 reps @ 75% *Set 4 – 2 reps @ 85% *Set 5 – 2 reps @ 90% *Set 6 – 1 rep @ 95% Then […]

3/2 A. Take 12-15 minutes and build to a heavy, but not necessarily 3-RM, Deadlift B. Every minute, on the minute, for 15 minutes: 30 Double-Unders 3 Deadlifts Load should be challenging, but without sacrificing sound mechanics. Don’t exceed 70% of today’s 3-RM. 4/2 A. Every 2:30, for 15 minutes (6 sets) of: Snatch x […]