Friday 5th January 2018
Today's Training
CrossFit
Every 90 seconds for 15 minutes (10 sets):
5 Thrusters
Start at a comfortable weight and aim to increase the load every 1-2 sets.
8 minute AMRAP:
4 DB Renegade Rows 2 x 20/15kg
6 DB Box Step Ups 2 x 20/15kg (alternating legs)
8 Toes to Bar
1 Renegade Row is Press Up + Row Right + Row Left
Barbell Club at 6pm
20mins:Hang Power Clean + Hang Clean + Jerk x2
Superset
Tempo Front Squat 5x5 @ 60-70%, 32X1 tempo
Box Jumps 5x3
Strength Training at 7pm
Max Effort Lower
A) 15 mins to build to a 3RM Rack Pull for the day (set up just below the knee)
then work through:
3 x 3 @ 85% of above
B) Superset:
10 Heavy Russian Swings (1 or 2 kettlebells)
5 Bulgarian Split Squats each leg
C) Finisher
400m Heavy Carry (any variation - DBall, Sandbag, Farmers Walk, Racked KBs)
Carry should be a walk and take around 3-5 minutes.
Endurance Training at 8pm
1-2-3...etc...18-19-20 reps of:
Calorie Assault Bike
Burpees
Toes to Kettlebell