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