11 July 2021

RX

Strength/Skill

Deadlift:
1×5 @ 55 %
1×5 @ 65 %
1×5 @ 75 %

EMOM x12:
1) 30 secs Bent arm superman
2) 30 secs Hollow rock/hold
3) 30 secs Top plank shoulder taps

Workout

5 Rounds for time:
12 Deadlifts
9 Hang power cleans
6 GTOH
@ 22.5/15kg

 

METCON

Workout

Tabata
20 secs work/10 secs rest
X 8
DB Push Press
DU/SU
DB Deadlifts
Sit-ups
Rest 1 min

Tabata
20 secs work/10 secs rest
X 8
T2R
DB Z-Press
Ring Rows
DB Renegade Rows
Rest 1 min

Tabata
20 secs work/10 secs rest
X 8
DB Russian Twists
Walking Planks
Hollow Hold
Plank Slides
Rest 1 min

 

STRENGTH & CONDITIONING

Workout

Back Squat
Build weight up to heavy 10 RM
Every 2:30 min
Sets: 5
Reps:10
*Increase weight each set

AMRAP 12min
2-4-6-8-10-12-14-16-18-20… etc.
KB Box Step Ups
T2B