[Radical Rx Plan] Week 23-2020

Day 1

Warmup

  • AMRAP 15:00
    20 Ski Erg or Up and Down
    10 Cal Assault Bike or Up and Down Box Jump
    Run 150m

Weightlifting

  • Complex – 4 Rounds
    1 Power Clean +
    10 Reps Front Squats @60%

Metcon – For time –

  • 5 Rounds
    10 Power Cleans 60/40KG
    10 Lateral Bar Burpees

Day 2

Warmup
3 Rounds
20 Double Unders
10 Burpees
15 Double Unders
5 Burpees
10 Double Unders
3 Burpees

Strength

Shoulder Press
4 x 6 @70% of your 1RM

4 Serie Of 20 reps
Unbroken Deadllits 100/70KG or 225/155Lbs
Time Cap 12:00

Metcon – For time –
4 Rounds
Every 4 mins
10 HSPU or 20 Push ups Hand Releases
20 Double Unders
10 Clean 72% Of your 1RM

Day 3

Aerobic Capacity
4 Sets Of Run
04:00 at Moderate Pace
02:00 at Easy Pace
01:00 at Walk Pace

Weightlifting
EMOM 09:00
2 Power Snatch at 70% Of your 1RM
Rest 03:00

Metcon – For time –
4 Rounds
20 Wall Balls 9KG/6KG
15 Front Squats Empty Bar 20/15KG
10 Box Jump Overs
5 Burpees Box Jump Overs

Day 4

Warmup

3 Inch Worms
10 Thrusters Empty Bar
6 Inch Worms
10 Thrusters Empty Bar
9 Inch Worms
10 Thrusters Empty Bar
00:30 Hand Stand Hold
10 Thrusters Empty Bar

Aerobic Capacity

  • 3 Rounds
    25 Push Press 40/30KG
    Run 1000m or 500m
    For Time
    Time Cap 25:00

Metcon – For time –

AMRAP 16:00
20 Double Unders
10 Toes To bar

Day 5

Warmup
2 Rounds
20 Squats
20 Cal Row
10 Push ups
10 Pvc Pass Through

Weightlifting

Complex 60% of 1RM Clean

  • 6 Sets
    1 Squat Clean
    1 Front Squat
    Complex 80% of 1RM Clean
  • 4 Sets
    1 Squat Clean
    1 Front Squat
    Complex 90% of 1RM Clean
  • 2 Sets
    1 Squat Clean

Then,
Jerk
8@65% Of your 1RM
6@70% Of your 1RM
4@75% Of your 1RM
Rest 2:00 b/t sets

Day 6 & 7

Rest Day 🙂

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Anthony Deghilage
@anthony.degh