Fitness:
A. 12 minutes to build to a challenging 5 rep deadlift.
B. 3 min AMRAP:
18 Russian Kettlebell Swings
9 Pull Ups or Jumping Pull Ups
27 Double Unders
3 minutes rest
3 min AMRAP:
12 Russian Kettlebell Swings
6 Toes to Bar or Knee Tucks
27 Double Unders
3 minutes rest
3 min AMRAP:
6 Russian Kettlebell Swings
3 Strict Pull Ups
27 Double Unders
Kettlebell: (32/24kg)
Performance:
A. 12 minutes to complete:
Week 1 of 5/3/1 Deadlift:
5 x 65%, 75%, 5+ x 85%
*If you have no previous rep max Front Squat, use the 12 minutes today to find a heavy 5 rep, you will use that for calculations in further weeks.
**These %s are based off your 5/3/1 spreadsheet. It's essential you use this spreadsheet to get your numbers.
B. 3 min AMRAP:
9 Deadlifts (100/70kg)
9 Chest to Bar Pull Ups
27 Double Unders
3 minutes rest
3 min AMRAP:
6 Deadlifts (100/70kg)
6 Toes to Bar
27 Double Unders
3 minutes rest
3 min AMRAP:
3 Deadlifts @ (100/70kg)
3 Bar Muscle Ups
27 Double Unders
Sweat:
2 Rounds 5 minutes round on each machine, in the order of :
Row
Bike Erg
Ski
Echo Bike
Min 1: 10/7 Calories
Min 2: 14/10 Calories
Min 3: 18/13 Calories
Min 4: Max Calories
Min 5: Rest
*40 minutes in total.
Weightlifting:
(0 - 10 min)
A. Clean Pull + Hang Clean (below knee): 5s x (1+2) x 70% (OT2M)
(15 - 25 min)
B. Push Press + Push Jerk + Split Jerk: 5s x (1+1+1) x 65% (of Split Jerk) (OT2M)
(30 - 45 min)
C. 12 minutes to complete:
Week 1 of 5/3/1 Deadlift:
5 x 65%, 75%, 5+ x 85%
*These %s are based off your 5/3/1 spreadsheet. It's esseential you use this spreadsheet to get your numbers.
-If you did this in class-
12 minutes to complete:
Pause (2 sec) Back Squat: 3s x 3r x 60%
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