Category: Yleinen

“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

Snatch technique work

“Isabel”

For time:
30 Snatch 60/42,5

Compare your score

“Karen”

150 Wallballs 20/14 for time

Compare your score

In 20 minutes as many rounds as possible,

400m run
1 rope climb
15 burpee

“Macho man” -progression

Every minute on the minute for 15 minutes,
3 power clean
3 front squat
3 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.

3 person teams

As many rounds as possible in 20 minutes of,
100m row
10 sumo deadlift high-pull 45/30
10 pistol squat
rest

one athlete completes a full round before next one starts

On full minutes for 36 minutes of,

run 300m
next full min 15 sec of pull-ups
next min 20 sec of push-ups
next min 30sec box jump
next min 30 sec of wall balls
next min 20 sec of kettlebell swings
next min 30 sec of sit-up
next min plank hold

Clean & Jerk
technique work

-muscle cleans
-power cleans
-full cleans

-presses & jerks

-complexes