[RCC Plan] Week 28 – 2020

DAY 1

Warm Up
AMRAP 6:00
20 Simple Unders
10 Knees Touch
10 Hollow Rock
10 ALT Single Leg Box Step-Ups

Weightlifting – 20:00
Clean – Rep by Rep –
8 Reps 50%
8 Reps 60%
4 Reps 70%
2 Reps 75%
1 Reps 80%
1 Reps 85%

Metcon – For time –

With Partner
Row 3000m then (Share),
2 Rounds
Run 300m (Each)
30 Pull Ups (Share)
Time Cap 18:00

DAY 2

Warm Up
4 Rounds
:30 Jumping Jack
:30 Burpees
10 Good morning

Strength
Shoulder Press
4 x 8 Reps @60% of your 1RM

Metcon – For time –

AMRAP (with a Partner) in 20 minutes

Buy In
150m Partner Carry (each)
Then,

Partner A completes 1 round of:
15 American Kettlebell Swings (53/35 lb)
10 Burpees
5 Clean And Jerk 40KG/30KG

While Partner B performs:
Max Wall Ball Shots 9/6KG

Partners rotate each round until team completes 150 Wall Balls

Then, in time remaining:

AMRAP of the 15/10/5 rep rounds above (one partner working at a time)

DAY 3

Warm Up
2 Rounds
8 Push press Empty Bar
30 Squats
5 Inch Worms
8 Push press Empty Bar

Strength – 20:00
Deadlift
6 x 6 Reps @65% +2.5KG

Metcon – For time –
Box Jumps
20 – 40 – 20 – 40
KB Hang Clean & Jerk 24/16KG (5/5)
20 – 10 – 20 – 10
Time Cap 12:00

Le Kettlebell ne doit pas toucher le sol.
Le bras doit entièrement se déplier entre chaque rep.

Toutes les séries de 5 reps commencées doivent être terminé pour pouvoir changer de bras.

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Anthony Deghilage
@anthony.degh