Fitness:
A. 12 minutes to complete:
Box Deadlift: 5s x 5r
*Start moderate and build
B.10 Min AMRAP
30 Double Unders
15 Kettlebell Swings (24/16kg)
Compare to 3/4/19
Marshall A: 6 + 1 Kettlebell Swing
Performance:
A. 12 minutes to complete:
Week 3 of 5/3/1 Deadlift:
Minimum 2 warm-up sets, 5 x 75%, 3 x 85%, 1+ x 95%
B. 11.1 / 14.1
10 Min AMRAP:
30 Double Unders
15 Power Snatch (33/25kg)
Compare to 3/4/19
Jason W: 6 + 11 P.Snatch
Kim H: 5 + 8 P.Snatch
Sweat:
20/15 Calorie Row
15/12 Calorie Ski
Max Echo Bike Calories in the remaining time
Weightlifting:
(0 - 15 min)
A. Clean Pull + Hang Clean (below knee): 13 minutes to build to a heavy complex. Then 2 minutes to do the complex at 90% of today's max
(15 - 30 min)
B. Push Press + Push Jerk + Split Jerk: 13 minutes to build to a heavy complex. Then 2 minutes to do the complex at 90% 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:
Back Squat: 5s x 3r x 65%
*These are done for speed and position, go down at a controlled pace, and then explode up as fast as possible maintaining poisition.
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