Fitness:
A. Deadlift: 12 minutes to complete: Deadlift 5 x 3 building.
B. 21 Min AMRAP
15 Lateral Burpees
15/12 Calorie Ski
12 Toes to Bar
15/12 Calorie Bike Erg
9 Thrusters (42.5/30kg)
Performance:
A. 12 minutes to complete:
Week 2 of 5/3/1 Deadlift:
Minimum 2 warm-up sets, 3 x 70%, 80%, 3+ x 90%
*These %s are based off your 5/3/1 spreadsheet. It's essential you use this spreadsheet to get your numbers
B. This whole workout is done 15 sec on / 45 sec rest.
50 Lateral Burpees
40 Toes to Bar
30 Thrusters (50/35kg)
(21 min cap. If you haven't completed a movements reps within 7 minutes, move on).
Sweat:
A. 3 Sets: 12-15 Monkeyfoot Knee Raise + 12-15 Standing Hammy Curl
B. 30 Min OTM:
M1: 5 Strict Chin Ups
M2: 10m Dog Sled Pull & Push (125/100kg)
M3: 15 Kettlebell Swings (32/20kg)
M4: 20 Strict Abmat Sit Ups
M5: Max Echo Bike Calories
M6: Rest
Weightlifting:
(0 - 15 min)
A. 1 Clean Pull + 2 Hang Clean (below knee): 10 minutes to build to a heavy single in the complex. Then 5 minutes to do the complex at 90% and 95% of today's max
(15 - 30 min)
B. Push Press + Push Jerk + Split Jerk: 10 minutes to build to a heavy single in the complex. Then 5 minutes to do the complex at 90% and 95% of today's max
(30 - 45 min)
C. 15 minutes to complete:
Week 2 of 5/3/1 Deadlift:
3 x 70%, 80%, 3+ x 90%
-If you did the 5/3/1 in class-
15 minutes to complete:
Pause (2 sec) Back Squat: 3s x 3r x 65%
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