1. Warm up
2. Conditioning: "Pheezy"; three rounds for time of:
75/50 kg front squat, 5 reps
Pull up, 18 reps
102.5/70 kg deadlift, 5 reps
Toes-to-bar, 18 reps
75/50 kg push jerk, 5 reps
Hand-release push up, 18 reps
3. Recovery
Please have a look here and here for details times, scores, comments and videos for part 2 of this workout.
1. Warm up
2. Skill practise: clean
3. Conditioning; four rounds of:
(a) As many rounds as possible in 3 mins of:
60/40 kg deadlift, 3 reps
60/40 kg hang power clean, 3 reps
60/40 kg front squat, 3 reps
60/40 kg push jerk, 3 reps
(b) Rest, 60 s
Continue each round where you finished the last, i.e. think of it as one 16 minute AMRAP with a minutes break every fourth minute.
4. Recovery
1. Warm up
2. Skill practise; ten minutes to practise:
(a) Clean
(b) Push jerk
3. Conditioning: "DT", five rounds for time of:
70/50 kg deadlift, 12 reps
70/50 kg hang power clean, 9 reps
70/50 kg push jerk, 6 reps
4. Recovery
Please have a look here and here for times, scores, comments and videos for part 3 of this workout.
Well done everyone, the last three days have been pretty tough so here's a fun one for you...
1. Warm up
2. Strength training:
Push jerk, 3-3-3-1-1-1
3. Team workout: class splits half and half. It's a race to get every member of the team through the workout from top to bottom, as soon as the first person finishes the prowler push they move onto the tyre flip and the next team member starts the prowler push and so on, following each other through, no overtaking, though lots of cheering is definitely encouraged!
50/30 kg prowler push, 80 m
Tyre flip jump through, 10 reps
25/15 kg backwards sled drag, 40 m
30/20 kg sandbag over-under, 5 reps
2 x 32/24 kg kettlebell farmers walk, 40 m
25/15 kg plate ground to overhead, 10 reps
11 ft rope climb, 3 ascents
4. Recovery: mobility
1. Warm up
2. Strength training:
Push jerk: 2-2-2-2-2-2
3. "Michael"; three rounds for time of:
Run, 800 m
Back extension, 50 reps
Sit up, 50 reps
4. Recovery: mobility