This week is the last week from the first circle after the lockdown. We test your progressions from the strength cycles and the conditioning from the exact same wods from the first week.
If you are not able to train for the 1 rep maxes this week be shure you are testing at least the 1 rep max Deadlift and Back Squat in the open gym or after a wod during this week.
And book Murph Day in events.
WARM UP (1) 3 x Shrug (clean/hook grip)
(2) 3 x Dip – triple extension – shrug
(3) 3 x Dip – triple extension – shrug – high elbows
(4) 3 x Muscle clean
(5) 3 x Front squat, 3 sec hold
(6) 1 x 2" drop, 4” drop, 6” drop w/ bar in front rack, 3 second hold
(7) 3 x Push-press
(8) 3 x Push-jerk (9) 3 x Split-jerk
(10) 3 x Hang power clean & push-press
(11) 3 x Hang clean & push-jerk
(12) 3 x Clean & split-jerk
LIFTING CYCLE - MAX TEST Record your best
1 Split Jerk + 3 Front Squat + 1 Squat Clean
*from the Rig.
8 WEEK LIFTING CYCLE - WEEK 1/9 As many reps as possible in 12 mins of:
Squat Clean + 3 Front Squat + Split Jerk, 65% 1RM
We start a new Lifting progression every thursday for 8 Weeks. The first time you have to find your 1 Rep Max of the complex. Weight in % for the 12' AMRAP Lifting Cycle:
Week 1 - 65%
Week 2 - 70%
Week 3 - 75%
Week 4 - 80%
Week 5 - 85%
Week 6 - 90%
Week 7 - 95%
Week 8 - 100%
METCON 4 rounds for time, alternating arms each round, of:
10 Single Arm Dumbbell Squat Snatches, 50/35 lbs
8 Single Arm Dumbbell Rows, 50/35 lbs
6 Single Arm Dumbbell Push Press, 50/35 lbs
4 Single Arm Dumbbell Turkish Get-ups, 50/35 lbs
Sehrsehr kuul 😎👌🏻