Blog

Monday

Primus Fitness – PrimusFit

Weightlifting

Cleans

Weightlifting Warm UP

200m Run

10 Air Squats 10 Push Ups 10 Pull Ups

Then:

Empty Bar: Deadlift x 10 Deadlift Hip Extension x 10

Deadlift High Pull x 10 High Clean Pulls from Hip x 10

Front Squat x 10

1st Set : 3 Reps @ 68% of 1RM

2nd Set: 3 Reps @ 72%

3rd Set: 3 Reps @ 78%

4/5th Set: Single @ 82%

Metcon

Three 8min EMOMs with 2 min rest between each EMOM

8min EMOM

Odd – Dumbell Cleans

Even – Wall Balls

L1 – 8 (25+/20+)

L2 – 10 (30+/25+)

Rest 2 min

8min EMOM

Odd- pull-ups

Even- push-ups

L-1 – 7

L-2 – 9

8min EMOM

Odd- Devils Press

Even – Burpee Box Jumps (24/20)

L-1 – 4 (25+/20+)

L2 – 6 (30+/25+)

Leave a Comment

Your email address will not be published.

Related Posts

Saturday

Primus Fitness – PrimusFit WOD Teams of 4 Buy in 30 linked arm sit ups Tire...