Leebeni

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

1st 800 3:04
2nd 800 3:20
3rd 800 3:22

4 rounds body weight to failure
Bench 195# (15,12,11,12)
Squat 195# (12,11,10,12)

1RM Deadift

• set of rows and MU transition work

10 minute AMRAP:
5 power cleans
5 push presses
5 front squats

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

x9 - x15 - x21
wall ball (10kg)
pull ups

Split jerk 10-10-10 reps