“The head never rules the heart, but just becomes its partner in crime.” – Mignon McLaughlin
Adam Saieed
Level 1
4×4 Deadlift
x4 Glute Ham Raise
Then
7 Minute AMRAP
10 Walking Lunges
10 KB Swings
10 Push Press
Level 2
SKILL
Front Squat
3 sets of 2 reps
STRENGTH
Shoulder Press
Take 90% of your 1RM and use this number to find your %’s
3 reps @ 70%
3 reps @ 80%
3 plus reps @ 90%
METCON
10x Thrusters 95/65
100m Farmers Carry
AMRAP 12 minutes
Competition
A.
Three sets, not for time, of:
Muscle-Ups x 3-6 reps
Double-Unders x 40-50 reps
Toes to Bar x 10 reps
B.
Five sets of:
In 30 seconds or less, perform
Clean & Jerk x 3 reps
(all five working sets should be within 5-10% of the load selected – work as heavy as possible within the time frame)
Rest 3-4 minutes between sets
C.
Back Squat
* Set 1 – 5 reps @ 75%
* Set 2 – 3 reps @ 85%
* Set 3 – 1 rep @ 90%
* Sets 4-7 – 4 reps @ 85-90%
Rest 2-3 minutes between sets.
D.
For time:
100 Stationary Dips
(ladies – 70 stationary dips)
