Fitness:
A. 12 min alt OTM:
Odd: 5 Deadlifts (stop and reset)
Even: 5 Dumbbell Z Press
*Start moderate on each and increase load if able.
B. 15 min AMRAP:
16m 2x DB Hanging Wallking Lunge
6 Ring Dips
16/12 Echo Bike Calories
6 Strict Pull Ups
Performance:
A. 12 minutes to complete: Week 7 of your 5/3/1 Deadlift: 5 x 75%, 3 x 85% & 1+ x 95%. *Refer to the spreadsheet for your increases from the last wave.
B. 15 Min AMRAP:
16m 2x DB Front Rack Walking Lunge
7/5 Muscle Ups
8m 2x DB Overhead Walking Lunge
12 Chest to Bar Pull Ups
Dumbbells: (22.5/15kg)
Sweat:
A. 10 min AMRAP (easy to moderate effort Nasal breathing)
12/9 Calorie Bike Erg
20m Sandbag Carry
9/6 Calorie Ski
B. Death by Ski Erg Calories (with rest)
1 min work / 1 min rest
*Start at 12/9 Calories.
Rest 1 min between each effort. Increase by 1 after a successful attempt. After failure, drop back 3 less than the failed attempt and continue until everyone is done.
Weightlifting:
(0 - 20 min)
A. Clean & Jerk OTM:
Min 1-5: 1 x 70%
Min 6-10: 1 x 73%
Min 11-15: 1 x 76%
Min 16-20: 1 x 79%
(20 - 35 min)
B. Back Squat: 3 x 70%, 75%, 80%, 80%, 80%
(35 - 45 min)
C. Week 7 of your 5/3/1 Deadlift: 5 x 75%, 3 x 85% & 1+ x 95%. *Refer to the spreadsheet for your increases from the last wave.
If you did this during class:
Complete 4 x 15 Reverse Hypers
*It would be wise to do at least a few of these post-workout today regardless.
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