Monday 18.05.2020

MONDAY: Fitness: The only rule is you must increase by or hold the same reps throughout. The reps can vary for each movement. You should finish this workout feeling you could have done more. EMOMx25: (5 Rounds) Row Calories Toes to Bar Alt. Goblet Lunges Russian Kettlebell Swing Rest Kettlebell: 32/20kg Performance: The only rule is you must increase by or hold the same reps throughout. The reps can vary for each movement. You should finish this workout feeling you could have done more. EMOMx25: Row Calories Toes to Bar Alt Front Rack Lunges Power Cleans Rest Barbell: 60/40kg Weightlifting:

Week 4/12 of the current cycle. 1. Back Squat: 4x4x77.5% (OT2.5M) 2. Hang Power Snatch: 5x2x80% of your 1RM Power Snatch (OT2.5M). Then 3 additional sets to find a Heavy Single. 3. Push Press: Find your 3RM in 10 minutes then 3x3x80% of that 3RM."

Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.


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