SOH-Working up to 90% of best 1RM for 1 x 1, then -20% for 2 x 3
8 rounds 1:30 EMOM
Rnd
8 reps @ 50% of 1RM
6 reps @ 60%
4 reps @ 70%
3 reps @ 80%
2 reps @ 85%
1 rep @ 90%
3 reps @-20%
3 reps @same weight
5 Rounds: BB 75/55-115/85#
10 pull-ups
3 BB Clean & Press/or Snatch + 4 OH Lunges
3 BB Clean & Press/or Snatch + 4 OH Lunges
40 lateral hops over BB
15 TTB
1 min rest
Deadlift On the 2:00 x 5 Sets: 1 Deadlift *Use The Same Weight Across - Aim to perform all sets at 90% (or higher) of your 1RM deadlift or at a weight that is slightly heavier than last week's 5x3. -
Warm Up 1:00 min of each x 2 Rounds Bike Row 200m run Sumo Deadlifts Every 1:30 x 6 ⁃ hit 5 Heavy’ish sumo Deadlifts! You must lift each one separately (No Touch & Go) you are working on the PULL. Wor
Squat Clean Thruster On the Minute x 8: 1 Squat Clean Thruster *Build Every 2 Sets Friday Circuit: full body burner 35:20 1st and 2nd lap - 2 sets If time: 3rd Lap - 1 Set :Burner Water break between