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Monday

* HBBS
Every 2 minutes for 12 minutes:
4x 55%
4x 60%
4x 65%
4x 70%
4x 75%
4x 80%

then ME with first weight

* Metcon:
20 min amrap
60 split jumps
30 KBS 24/16
60 jumping squats
30 sit ups

Tuesday

* Skill work: kipping/butterfly pull ups, T2B

Advanced: ME strict pull ups, strict chin ups, kipping pull ups, buttefly pull ups

* Metcon:
Death by Pull ups + jumping squats (add 1 rep for both movements per minute, continue as far as possible)

Wednesday

* Press week 1 (based on 90% of 1RM)
5 x 75%, 5 x 80%, 5 x 85%

* Tabata push ups (4min). Tabata is 0:20 work followed by 0:10 rest, repeated for 4 minutes.

* Metcon:
3 rounds for time:
5 clean&press 40/25
10 burpee over bar
5 pull ups
10 power clean

Thursday

Olympic: Jerk / Mobility&Movement

Friday

* Deadlift week 1 (based on 90% of 1RM)
5 x 75%, 5 x 80%, 5 x 85%

* Weighted pull ups 3×5 (or banded or negatives..)

* Metcon:
100 double unders
5 deadlifts 100/70
30 KBS 24/16
5 deadlifts 100/70
30 box jumps
5 deadlifts 100/70
30 wall balls
5 deadlifts 100/70
100 double unders

 

 

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