At the Gym

1.
Deadlift
4 x 8
First set with a dead stop
Last three sets can be touch n go, but no bouncing from the floor. One set more than last week, so try to keep the same weight or add some kilos. New deadlift cycle next week!

2.
Accessories
EMOM21
1. 10+10 single leg deadlift
2. 10-15 weighted sit ups
3. 10+10 bulgarian split squats
4. 30 sec plank weight transfers
5. 10+10 single arm bent over row
6. 10-20 push ups
7. 10-15 bicep curls

*Not much time to rest so small weights are recommended. You might get sweaty here too ;)

anywhere

EMOM40
1. 10 + 10 Single leg deadlift
2. 10-20 Single leg v up
3. 10-20 alternating skater squats
4. 10 + 10 side plank hip lifts
5. 10 + 10 Single leg glute bridge
6. 10-20 hollow flies
7. 10 + 10 Single arm bent over row
8. 30 sec of gymnastics swim
9. 10 + 10 rotator cuff rotations
10. 10-20 bicep curls

5 Front squats (70% of 1RM Front squat)
8 Supine ring rows
12 Hand release push-ups

For time
100 Double Unders
21 Thrusters 42,5/30kg
18 Bar over Burpees

75 Double Unders
15 Thrusters
12 Bar over Burpees

50 Double Unders
9 Thrusters
6 Bar over Burpees

For 20 minutes:

3 x hi-hang power snatch + 2 x snatch balance

Use 70-80% of hi-hang power snatch 6-8 sets

3-4 rounds for quality

• 8+8 kb front rack walking lunge
• 20+20 heavy suitcase carry

12 min amrap

200/ 250 m row
10 box step overs
30 du

5 rounds
20 db deadlift 45/35lbs
20m farmers walk
20 shoulder to overhead
20m farmers walk

Tc 15min

5 rounds for time of:
3 clean (80/50kg)
4 shoulder to overhead
50 du

Tc 12min

6 sets (increasing load to max 70%)

Thruster - Push press - Push Jerk - Split Jerk

2min rest between sets

Five sets of threes