Author: The Black Book

“GHOST DELOAD”
8 ROUNDS FOR TOTAL REPS IN 31 MINUTES
1 MINUTE OF ROWING (FOR CALORIES)
1 MINUTE OF BURPEES
1 MINUTE OF DOUBLE-UNDERS
1 MINUTE REST

BUILD TO A HEAVY 1RM OF
POWER SNATCH

THEN,
ON THE MINUTE FOR 15 MINUTES
1REP X 3 SEC PAUSE POWER SNATCH AT 80% 1RM POWER SNATCH

AS MANY ROUNDS AS POSSIBLE IN 12 MINUTES OF:
5 DEADLIFT 125/87,5 (70% 1RM)
5 STRICT MUSCLE-UPS

4 ROUNDS FOR TIME:
30 WEIGHTED SIT-UPS 20/14LBS
40 BACK EXTENSION
50 DOUBLE-UNDER
600M RUN

“FIGHT GONE BAD!”

THREE ROUNDS OF:
WALL-BALL 20/14LBS
SUMO DEADLIFT HIGH-PULL 35/25KG
BOX JUMP 50CM
PUSH-PRESS 35/25KG
ROW (CALORIES)
REST

COMPARE YOUR SCORE.

n this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating.

THRUSTER
3-3-2-2-2-1-1

4 ROUNDS:
30 SECONDS TOES TO BAR
15 SECONDS REST
30 SECONDS BARBELL ROLL-OUTS
15 SECONDS REST

SaliskaBailut 2020 this Saturday.

“LYNNE”
FIVE ROUNDS FOR MAX REPS OF:
BODYWEIGHT BENCH PRESS
PULL-UPS

POST REPS FOR BOTH EXERCISES IN ALL ROUNDS.
WE RECOMMEND DOING STRICT PULL-UPS AND RESTING 3 MINUTES BETWEEN ROUNDS.

COMPARE YOUR SCORE

CLEAN & JERK
2 X 2 CLEAN + 1 SPLIT JERK AT 70-75% 1RM C&J

5 X 1 CLEAN PULL + 1 CLEAN + 1 JERK AT 80-85%% 1RM C&J

CLEAN PULLS
5 X 1 AT 105% FROM 1RM C&J

BACK SQUAT
5-3-3-2-2-1

ROW 500M FOR TIME