Sorry its late boys and girls, but if you aren’t already aware the week is here. So you’ve had your Monday fix, ill brief you how it’s going down for the rest of the week.
I’ve moved the clean and jerks to Wednesday as people were feeling pretty beat up after only two days. Instead we have replaced them with pull up work. You can either choose strict, kipping or butterfly work. I’ve put the description of the different options you can choose from in the description on Sugarwod. Not breaking too much tradition we still have rowing after then there should be some time left to work on your specific mobility issues.
Shoulder press to start and reps of 7. Its an rpe of 7 so I good start would be around or just above your 10 rep max. Clean and jerks to follow. This should be working off the % you were using for the last three week cycle as the time has been reduced to every 45 seconds. After the EMOM you will be doing a clean complex with 2 jerks. Just to keep things sweaty you will be doing a 5 round finisher with only 10 minutes to do it.
Two workouts to keep you sweet. Annie to start, Abs and double unders. The second workout is nice and light with a cryptic 2 rounds of the workout then 50 kettlebell swings x 3.
Deadlifts are here again but the reps are down to 6, same format, stay on a RPE of 7. Front squats have taken it up a notch, you’ll be doing breathing squats. You close to max out, step away from the bar, take a few breaths then go back in for another set. Good luck. Shoulder burner after the legs have been destroyed, thrusters, handstand walk and hspu.
So excuse the delay and I hope you enjoyed Monday.
See you soon, the CFR crew