Author: The Black Book

Back Squat
6-6-3-2
70-80-90-95

Front Squat
5-4-4-4
65-75-80-80

“Coe”

Ten rounds for time of:
10 Thruster 42,5/30
10 Ring push-ups

Mainsite

Deadlift

20 repetitions (at 50% from 1RM)

Increase your weight 2,5kg from last time, if weight is getting too heavy change the first set as 10 repetitions.

then every 5 minutes for 3 sets,
10 Deadlift at the same weight

4 x 10 Weighted lunge

Increase weight, or use a different version of lunge.

3 rounds of 2 minute intervals:
Kettlebell swing 32/24
Rope climb
Push jerk @70% from 1rm push jerk
Burpee
Wall ball 20/14
300m Run

In this workout you move from each of six stations after 2 minutes. The clock does not reset or stop between exercises. This is a twelve-minute round.

Follow Anette’s Regional competition in Madrid starting on Friday from here

Back Squat
8-6-4-4
65-75-85-90

Front Squat
5-4-3-3
70-80-85-90

Follow Anette’s Regional competition in Madrid starting on Friday from here

Find heavy 1rep of the day
Clean & Jerk

Then,
30 clean & jerk at 70% from todays 1rm

Follow Anette’s Regional competition in Madrid starting on Friday from here

“Triple 1”

For time:
1 mile row
100 double-unders
1 mile run