Author: The Black Book

CLUSTER
BUILD UP TO A TECHNICAL 1 REP OF 80-90%.

EMOM CLUSTER
ON THE MINUTE FOR 15 MINUTES:
MINUTE 1-5: 3 TOUCH AND GO CLUSTERS AT 70-75%
MINUTE 6-10: 4 TOUCH AND GO CLUSTER AT 65-70%
MINUTE 11-15: 5 TOUCH AND GO CLUSTER AT 55-60%

SaliskaBailut 19

5 ROUNDS EVERY 4 MINUTES:
16 DB BENCH PRESS
20 DEADLIFT 50% 1RM DL

SaliskaBailut 19

FOR QUALITY:
10 ROPE CLIMBS (LEGLESS)
ACCUMULATE 2 MINUTES OF L-SIT
30M HANDSTAND WALK (60 SHOULDER TAPS)

EVERY 3 MINUTES FOR 10 ROUNDS:
A. RUN 400M
B. ROW 500M

ALTERNATE BETWEEN A & B. REST REMAINING TIME FROM 3 MINUTES.

TRY TO KEEP HR UNDER 70% FROM MAX HR.

EVERY MINUTE ON THE MINUTE FOR 20 MINUTES:
1. DB SNATCH
2. PUSH-UP
3. WEIGHTED LUNGES 20/14LBS
4. SKI CALORIES
5. DOUBLE-UNDERS

PICK A REP RANGE YOU CAN HOLD THE WHOLE WORKOUT.

PARISKABA
4 LAJI

“OLY SPRINTS”

4 ROUNDS OF EACH:
10/7 CAL ROW
9 POWER CLEAN / SQUAT CLEAN / POWER SNATCH / SQUAT SNATCH 40/30KG
8 SIT-UP / WEIGHTED SIT-UP 20/14LBS / HEELS OVER HIPS / TOES TO BAR

ALTERNATING FULL ROUNDS WITH PARTNER. TOTAL NUMBER OF ROUNDS IS 16.
CAP: 16 MIN

SNATCH
BUILD UP TO A DAILY MAX IN HANG POWER SNATCH

THEN,
HANG POWER SNATCH
EVERY 2 MINUTES FOR 5 SETS
3 REP AT 75-80%

SOTS PRESS
3 X 5 REP

DELOAD WEEK

“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

“HELEN”
3 ROUNDS FOR TIME:
400M RUN
21 KETTLEBELL SWING 24/16
12 PULL-UP

BACK SQUAT
3-3-3-3-3

THEN,
ROW 1K FOR TIME