Author: The Black Book

“Macho man” -progression

Every minute on the minute for 12 minutes,
4 power clean
4 front squat
4 push jerk

use ~40% from your c&j 1rm

this is part of a 7 week progression where weights, time and/or load will increase. 2nd set.

In teams of three,
84 cal row
60 burpee
36 power snatch 40/30

One after another, all repetitions must be completed before next movement can be started and only one can work on a specific movement.

5 rounds for max reps of,
back squat 1,5 x bodyweight
strict pull-up
rest 3 minutes between rounds

For the squats, a set ends when you can no longer do a rep or you rest excessively at the top.

Find a daily max for,

power clean – hang clean – 2x jerk

For time:
800m Run
15 Deadlift 120/85
600m Run
12 Deadlift 120/85
400m Run
9 Deadlift 120/85

Compare your score

For time:
45 pull-up
60 push-up
45 box jump 24/20″
60 wallball 20/14
45 kettlebell swing 32/24
60 sit-up

“Macho man” -progression

Every minute on the minute for 16 minutes,
2 power clean
2 front squat
2 push jerk

use ~50% from your c&j 1rm

this is part of a 7 week progression where weights, time and/or load will increase. 2nd set.

Teams of three,

For time:
120 deadlift 80/55
120 toes to bar
800m run
80 deadlift 80/55
80 toes to bar

wk11

Back squat
5-3-2-2-1-1
60-70-80-90-95-102,5%

Front squat
5-5-5-5
60-70-75-75