30min EMOM
1. 200m run
2. 18/14cal row
3. 200m run
4. 18/14cal row
5. rest
- Scale distance and cals as needed to keep times consistent between 40 and 50sec. and keep the same cals and meter for the whole 30min! -
In 12 Min Build up to a Heavy:
1 Clean + 1 FS + 1 Split Jerk
> Start with First weight After empty BB!
4 Sets:
- 12 Alt. Backrack Lunges (6/side)
(30 sec rest)
- 45 sec Ring Plank
(Rest as needed)
> Build up to a Heavy set of Lunges in 4 Sets!
In 5-7 sets work up to a max double Overhead squat for the day.
All sets go from 90% of your 1RM
3 sets
5 @ 40%
5 @ 50%
5 @ 60%
2 sets of:
6-10 Par. pike HSPU
rest 60sec.
6-10 (wtd.) ring rows
rest 60sec.
- shoot for a few more reps than last week in total. Only increase weight if you have done the highest number of reps in that range for all sets last week. -