1RM Back Squat
Record your best Back Squat 1 rep max lift.
Every 1 min for 12 mins, alternating between:
10 Toes-to-bars
7 Burpee Box Jump Overs
15/12 Row Calories
Thursday 22/11/18…Weightlifters who run
10min EMOM
Every minute on the minute
1 Power Clean & Push Jerk, pick load
15-12-9 reps, for time of:
Clean & Jerk, 84/62.5 kg
Run, 400 m
Clean & Jerk, 84/62.5 kg
Run, 400 m
Heavy and Fast 17/10/18
Every 4 mins for 16 mins do:
7 Deadlifts
20/17 Assault Bike Calories
Intent – Heavy Deadlift for 7 and bike sprint for 20/17 Cals. Cals to be completed AFAP.
Push & Pull EMOM… 24/9/18
A. Build to a heavy Push Press
Then
Every 2 mins for 20 mins,
alternating between:
Minutes 0,4,8,12,16 – 3 Push Press @ 85% of A.
Minutes 2,6,10,14,18 – 30/25 Row Calories
25/07/18
Every 1 min for 15 mins, alternating between:
6 Deadlifts, 70% 1RM
15/12 Assault Bike Calories
Rest 1 min
EMOM Triplet 21/6/18
Every 1 min for 18 mins, alternating between:
5 Power Snatches at 75%
15 Wall Balls, 10/6 kg
Toes To Bar Max Effort (Unbroken)
EMOMday Feels 07/05/18
Every 4 mins for 24 mins do:
10 Deadlifts, 70% 1RM
10 Burpees
Run, 200 m
Alternating EMOM 01/05/18
Every 1 min for 25 mins, alternating between:
5 Push Jerks, 80% 1RM
8 Burpee Box Jump Overs
10 Toes-to-bars
Run, 200 m
Rest 1 min
EMOM EMOM EMOM OI OI OI 12/04/18
EMOM 8mins, alternating between:
5 Power Cleans, 60/40 kg
10 Handstand Push-ups
Then
EMOM 8 mins, alternating between:
8 Front Squats, 60/40 kg
10 Pull-ups
Then
EMOM 8 mins, alternating between:
5 Push Jerks, 60/40 kg
10 Burpees
