15 Minutes to build to a challenging load:
1 x Power Clean floor
1 x Power Clean Above knee
1 x Split Jerk
6-8 x RDL @ 70-75 % of complex load
3-1-1-1
Every 3MOM x 7 Sets
Set 1 : 7 @ 55 %
Set 2 : 5 @ 65 %
Set 3: 3 @ 75 %
Set 4/5/6/7 : 80-85 %
*After each set perform 6-8 x Double KB Power Row
21 x Ab Mat Sit ups
15 x KB Swings 24/16kg
9 x HSPU
OPTIONS:
Swing : Reduce Load
HSPU : 1 x Ab Mat / Push Ups
In Teams of 2 : AMRAP in 22 Minutes
9 x BBJO 24/20"
15 x D/B Front Squat @ 22.5/15kg x 2
15/12 x Cal Bike or row
Round 4 Round
*Goal is t keep rounds in the vicinity of 2-2.30 minutes, if they are blowing out, use the below rep ranges to keep it real yo!
OPTIONS :
6 x BBJO
12 x FS
12/9 x Cal Row
Step ups
Reduce Load / Use KB
E90s x 5 Sets
# Reps – Aiming for consistency ( straight legs / active shoulders)
OPTIONS:
* High 2 Low Bar
*Kipping knee 2 Tricep
*kip Swing to Knee tuck
Minute 1 : Back Squat
Minute 2 : REST
Minute 3 : Strict Press ( clean from floor )
Minute 4 : REST
REPS / LOADS:
Set 1 : 9 @ 45 %
Set 2 : 7 @ 65 %
Set 3 : 5 @ 75 %
Set 4 / 5 / 6 / 7 : 3 @ 80-85 %
*Buddy up into teams of 2 -3 and share the barbell love accordingly.
*Today we are working on strength, enjoy.
*ABSOLUTELY no missed reps , if its feeling heavy, take some weight off and move well…
75 DU/ 100 singles
10 DB box step overs 22.5/15kg
Max cal row
6min rest
*suggested weight 20-24kg/12-16kg
*change arms every 50m
*each change or KB stop= 5 Goblet squats
Enjoy the pump
100/80 x Cal Row – share as pleased
9 x Synchro Burpees
200m x Synchro Run
80 x DB Snatch 22.5/15kg – Share as pleased
15 x Synchro Burpess
300m x Synchro Run
60 x Jumping split lunges – Share as pleased
21 x Synchro Burpees
400m x Synchro Run
OPTIONS :
DB : Reduce Load
Lunge : Take out the jump, work on conventional lunge
Every 3MOM x 4 Sets ( Teams of 2-3 follow the leader)
10 x DB Bench Press ( 2-X-1-1 )
Superset
30 seconds Ring Rows ( 2-X-1-1)
Superset
5 x Banded lateral Glute walks per side
40 seconds work / 20 seconds rest
Station 1 : Wall Balls 9/6kg
Station 2 : Front Rack Support 20/12kg x 2
Station 3 : Deadball 2 Shoulder 55/35kg
Station 4 : Assault bike cals
Station 5 : REST – Score check
*Set up in conga line up to 7 per wave
*Score equals total reps
RX PLUS : 65/45kg ball, 24/16kg rack support
WB : reduce load / height / goblet squat
DB : reduce Load
Work to a heavy single power clean.
Warm up sets:
1: 5 reps
2: 5 reps
3: 3 reps
4: 3 reps
5: 1 rep
6: 1 rep
7: 1 rep
Work to a heavy single split jerk from racks.
Warm up sets:
1: 5 reps
2: 5 reps
3: 3 reps
4: 3 reps
5: 1 rep
6: 1 rep
7: 1 rep
Scaling:
Tackling this is in pairs – round for round.
or
Fly solo –
HSPU –
1 abmat or 2 abmats for hspu
Push ups on plates or on floor
P/C – decrease load to something heavy that is a challenge.
E2:30MOM x 4 Sets
3 x Muscle Snatch
Plus
3 x SG Push Press
Plus
3 x Snatch Balance
*Add load by feel – keep the speed
4 Reps @ 75 % 1RM
8 -10 x SL Box step ups per leg
*Hold light KB / DB in each hand
*Knee joint set to 90 degrees or less
*Minimal use of rear leg – target the booty
After each set perform 3-5 Buddy assist Nordic curls
Set 1 : 4 @ 60 %
Set 2 : 4 @ 70 %
Set 3-6 4 @ 75-80%
*After each set, perform 10-20 second high or low ring support
THE CHAMBER JOURNAL
B) Difabio BB Tech
C)E2MOM x 3 Sets :
5 x Muscle Cleans
+
5 x Strict Press