6/28
A.
EMOM for 10 minutes:
Hang Snatch - Sets 1-3 @ 55-65% 1rm, Sets 4-6 @ 65-75% 1rm, Sets 7-10 @ 75-85% 1rm : 105x1, 1, 1, 125x1, 1, 1, 140x1, 1, 1, 1
B.
EMOM for 10 minutes:
Hang Clean + Jerk - Sets 1-3 @ 55-65% 1rm, Sets 4-6 @ 65-75% 1rm, Sets 7-10 @ 75-85% 1rm : 135x1, 1, 1, 160x1, 1, 1, 185x1, 1, 1, 1
C.
Back Squat - 1x5 @ 65% 1rm, 1x3 @ 80% 1rm, 1x1 @ 85% 1rm, 3x1 @ 90% 1rm (r:3 min) : 205x5, 250x3, 265x1, 285x1, 1, 1
D.
Three rounds for time of:
4 Muscle Ups
4 Clean & Jerk (185#)
6 Handstand Push-Ups
Time : 10:35
Comments
- My legs were trashed after all this. The conditioning was brutal trying to do the jerks.
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort