*Start out around 40% and build from there in 5-10lb jumps for most (depending on your own existing 1 RM). Mix in a double or two if you'd like, and gradually settle into some heavy singles as you progress.
Windows
For Time
15-12-9
Hang Power Clean 135/95
30-24-18
AbMat Sit Up
Tuesday
Little Giza
For Time:
25 Pull Up
50 Wall Ball 20/14
100 Double Under
50 Wall Ball
25 Pull Up
Fitness: Ring rows or jumping pull-ups, 200 Single Unders
RX+: 30/20lbs
Kore Kashout
:30 on / :15 Off x 3 Sets:
Plank
Side Plank R
Side Plank L
Wednesday
Strength
Bench Press
In 20min build to a 2RM
Example:
1 x 10 empty bar
1 x 10 @ 35%
2 x 5 @ 50-70%
Heavy Doubles Until Max
(have a spotter)
Big Giza
EMOM 16
1: 10-12 Seated DB (2) Z-Press
2: 6-8 Single Leg KB (1) RDL
3: 8/8 Lateral Plate Up and Overs
4: 10 Seated Banded Tempo Row w/ DB (:03 return to start of pull your body)
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