STRENGTH
Skin the Kat
4x3
Bench Press
5@75%
3@85%
1+ @95%
WORKOUT
4x Rounds
400m Row
16x Hang Clean & Jerk 40/35kgs
Thursday
Wednesday
WORKOUT
Filthy 50
For time:
50 Box Jumps, 24/20 in
50 Jumping Pull-ups
50 Kettlebell Swings, 35/26 lbs
50 Walking Lunges
50 Knees-to-elbows
50 Push Press, 45/35 lbs
50 Back Extensions
50 Wall Balls, 20/14 lbs
50 Burpees
50 Double Unders
Tuesday
Monday
Thursday
Wednesday
Tuesday
Monday
Friday
Thursday
Wednesday
Tuesday
Monday
Friday
Thursday
Wednesday
STRENGTH
Jerk Balance
4x3
Split Jerk
10x1
WORKOUT
Tabata Air
8x 20on 10 off
for Max Cals
Tuesday
STRENGTH
Re-Test - Don't put too much pressure on trying to get a new PB if it happens great, if it doesn’t don’t worry - You guys have all put in some amazing efforts during this strength program and if you don’t get a new personal best I KNOW and your should to that you are all getting stronger.
This is a chance to take a break in the current cycle and also commence the start a new phase of the strength cycle where we will be focusing a little more on Olympic Weightlifting.
Back Squat 1RM
Deadlift 1RM
Push Press 1RM
