Hope that Monday was on-point for y’all. It’s only getting better from here 😉
Eat, sleep, eat, nap, repeat!
Week 14 Training: 13.10.08
*It is extremely important that you follow the timeline and weight prescriptions precisely. Any deviation in percentage or rest will not be acceptable*
EMOM x 5: 2 Power Cleans & Push Jerks @ 75%
2-minute AMRAP: Power Cleans & Push Jerks @ 75%
Notes: All cleans are “power” cleans. All jerks are “push” jerks. In the EMOM, it should be: clean, jerk, clean, jerk.
Rest exactly 10 minutes before beginning part B. This time should include any and all warm-up needed for part B.
3×10: Back Squat @ 55% – E4M
Notes: All sets should be completed AFAP (always with perfect technique). Begin a new set every 4 minutes on the 4 minute mark.
Rest exactly 5 minutes before beginning part C. This time should include any and all setup of equipment and/or changing of shoes.
3 rounds for reps:
-30 seconds ME Pull-Ups
-30 seconds ME HR Push-ups
-30 seconds ME Double Unders
-90 seconds REST
Notes: Protect your hands if need be. Do not rip. Make sure every rep is perfect; virtuous.