Searching for 5 rep max

3 Rounds for time:
20cal Standing assault bike
10 Box jumps 60/50cm
20 Hollow rocks

Every 90 sec x 3
15 sec Deadlift hold
7 Deadlifts @ 175/120 (Rx+@ 225/155)

Every 90 sec x 3
15 sec Double KB Front Rack Hold
10 Double KB Push Press
*pick load

Every 90 sec x 3
30 Sit Ups
(Rx+ 40 reps)

Leebeni

165 min
Warm up for 15 min

1.Strength/skill
A. EMOM10:
1) 3 TnG squat clean + jerk - 37.5 40 40 40 40 kg
2) 10 m HSW - 5 5 4 5 4 m

2.Anaerobic capacity
6 x 1' ON / 4' OFF
A.
8 heavy DB snatch - 35 lbs
8 box over burpee > 6
ME bike
Calories: 4 6 5
B.
8 DB thruster 35/50 lb > 25 lbs
20 DU
Reps: 1 rnd + 8 T, 1 rnd + 2 DU, 1 rnd + 5 DU

3.Strength endurance
Double TABATA alt. (16 x 20 s. ON/10 s. OFF)
DB curl + press-15 lbs
L-sit hang

4.4 sets
12 Hip thrust - 60 60 60 60 kg
10 hamstring curls - 10 10 10 10 kg

5.3 sets
12 low cable pulley - 35 40 40 kg
15 side lat. raise - 10 lbs/3 kg
20 pike leg lifts
12 sa. DB press - 20 20 20 lbs

6.3 sets
3x7 bicep curls 13 kg
15 v-ups

Deadlift 12 RM

170 min
Warm up for 25 min
1.Gymnastics
A. HSW practice for 10 min

B. 3 rounds:
- 8 RS
- 1 S + 1 HTR
- 3 TWB

C. BMU practice for 20 min
- 7 x 3 + 2 = 23 reps

D. Strict HSPU
- 3 x 5 @ abmat + 10 kg plate

2.WL
A.Power clean Touch n'go 4 RM

B. Clean pull
4 x 3 @ Clean and jerk PR Weight - 70 kg

3.Conditioning
A. Prep. for metcon: Rope climb practice on a short rope

B. 10 min AMRAP:
8 Ball over shoulder 50 lbs
8 Burpee box jump overs 24 inch
2 Rope climbs (Short rope)
Result: 3 rounds + 7 bbjo

• Rest 5min-

C. 3 rounds for time:
40 m Bear hug Medball carry 50 lbs
12 Toes to bar
50 Double unders
Time: 5.27
Rounds: 1.55, 1.56, 1.36

4.Accessory
A. Bicep curl & press
3 x 10 x 15 lbs
B. Single arm DB push press
3 x 10 x 15 kg
C. Bicep curl
3 x 8 x 10 kg

Back squat up to 1-5 rep max set.

Tabata Something Else

8 sets of each, 20 seconds on 10 seconds rest:
Pull Ups
Sit Ups
Push Ups
Air Squats

Count Total reps from all exercises.

283=28 PullUps, 58 PushUps, 106 AbMats, 91 Squats. Need to do consecutive PullUps!!!

DAY 1
SKILL VOLUME ACCUMULATION WARM-UP Of the Week
• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Ring Pull Ups 5 reps
Standard Push Ups 7 reps
Pistol Squats 10 reps
Strict Toe to Bar 7 reps