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  • Aaron Osborne

Tuesday 6 October 2020

1. Strict Strength

Complete as much of the following work as possible in 15:00


15-12-9-6-3

Strict Ring Dips

Strict Pull-ups

Strict HSPU or Press

Weighted Hollow Rocks (hold plate OH)

2. Fitness

In pairs, complete 7RFT:

10 Bar Muscle Ups

14 Thrusters (50/35kg)

18 Single DB Box Step Overs (24”/20” - 22.5/15kg)

Extras:

6:00 AMRAP:

1000/900m Row

Then Max Distance Sandbag Walking Lunge Steps in remaining time

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Thursday 22 October 2020

1. Strength Superset (20:00) 4 x 10 Pendlay Row 4 x 10 RDL - Add weight as needed, however should be starting with a “working set”. - Alt. between the two movements. 2. For Quality/Fitness Every 5:00

Wednesday 21 October 2020

1. Power Every 1:30 for 12:00 (8 sets) Snatch + Hang Squat Snatch + OHS 2. Fitness 15:00 AMRAP 10/8 Cal C2 Machine 15 Front Squats (35/25kg) 10/8 Cal C2 Machine 15 Power Snatch (35/25kg) Extras: 8:00

Tuesday 20 October 2020

1. Strength Back Squats Every 0:20 for 3:00 (9 sets) 1 Rep (increase weight as desired) Then; In 12:00, establish a heavy single 2. Benchmark ”Fran” For Time: (12:00 Cap) 21-15-9 Thrusters (42.5/30kg)

 
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