June 17, 2022
Friday, June 17:
Weightlifting/Strength:
EMOM 17 mins: Squat Cleans and Bench Press
Every 1 min for 17 mins:
5 Squat Cleans, 65% 1RM
6 Bench Press, 65% 1RM
Rest 1 min
4 Squat Cleans, 70% 1RM
6 Bench Press, 70% 1RM
Rest 1 min
3 Squat Cleans, 75% 1RM
6 Bench Press, 70% 1RM
Rest 1 min
5 Squat Cleans, 65% 1RM
5 Bench Press, 75% 1RM
Rest 1 min
4 Squat Cleans, 70% 1RM
5 Bench Press, 75% 1RM
Rest 1 min
3 Squat Cleans, 75% 1RM
5 Bench Press, 80% 1RM
The goal here is to work those load waves on the squat clean, while increasing weight on the bench as we work through sets of 6 and 5. There are 3 waves on the squat clean as the bench works up to a heavy set of 5 reps. The rest station is there to allow for adjusting weights on the barbells before going into the next round.
"Ford v Ferrari"
FT: Deadlifts and Push-ups
For time:
15 Deadlifts, 275/185 lbs
30 Push-ups
12 Deadlifts, 275/185 lbs
24 Push-ups
9 Deadlifts, 275/185 lbs
18 Push-ups
Time domain: 4-7 mins
Time cap: 10 mins
The goal with this one is to push the pace and try to stay unbroken throughout. So choose level accordingly.
Competitor:
For time:
15 Deadlifts, 315/205 lbs
30 Ring Push-ups
12 Deadlifts, 315/205 lbs
24 Ring Push-ups
9 Deadlifts, 315/205 lbs
18 Ring Push-ups
L2: 225/155
L1: For time:
15 Sumo Deadlifts, pick load
21 Push-ups
12 Sumo Deadlifts, pick load
15 Push-ups
9 Sumo Deadlifts, pick load
9 Push-ups