Updated: Jul 27
Saturday 23/07/22
"Dunlop 65"
65 Cal Row Buy in
5 Rounds of
13 KBS 24/16 kg
13 WBS 9/6 kg
13 SDHP 24/16 kg
13 MB Sit ups 9/6 kg
13 Push Press 42.5/30 kg
65 Cal Row Finisher
Sunday 24/07/22
Linear Strength Progression
Back Squat
2 x 10 - 1 x 6 - 1 x 3 - 1 x 1
3 x 5 x Working Weight
The Press
1 x 10 - 1 x 6 - 1 x 3 - 1 x 1
3 x 5 x Working Weight
Deadlift
1 x 10 - 1 x 6 - 1 x 3 - 1 x 1
1 x 5 x Working Weight
Pull ups/Chin ups
3 x Maximun Effort
9 RINGS ‘FOR MORTAL MEN DOOMED TO DIE’ (9 MIN AMRAP) 9 RING ROWS 9 FRONT SQUATS 9 KBS 2 MINS REST 7 RINGS ‘FOR THE DWARF-LORDS IN THEIR HALLS OF STONE’ (7 MIN AMRAP) 7 RING ROWS 7 BACK SQUATS 7 BOX JU
CIN CITY 33 PUSH PRESS 5 ROUNDS OF CINDY 27 PUSH PRESS 4 ROUNDS OF CINDY 21 PUSH PRESS 3 ROUNDS OF CINDY 15 PUSH PRESS 2 ROUNDS OF CINDY 9 PUSH PRESS 1 ROUNDS OF CINDY Cindy 5 Pull Ups 10 Press Ups 15
RAGATTA 5K / 5 X 500M ROW (2 MINS REST) / 3 X 1000M ROW (5 MINS REST) TOUR DE FRANCE 400 CALS AD / 5 X 40 CALS AD (2 MINS REST) / 3 X 80 CALS (5 MINS REST) THE SWISS ALPS 1 MIN ON / 1 MIN OFF X 10 SK