[RCC Plan] Week 29 – 2020

Day 1

Warm Up
3 Rounds
10 Deadlift one leg 12KG
12 Cal Ski Erg Or Row
14 Good Morning

Strength

Back Squat
5 x 72,5 – 44% (Arrondi 0.5)
5 x 90 – 55%
5 x 110 – 67%
5 x 127,5 – 77%
3 x 150 – 91%
8 x 110 – 67%

Metcon – For time –
With Partner
50-40-30-20-10
Sit Ups (Synchro)
Alternating Dumbbell Snatch 22,5 / 15KG – 6 Reps (minimum before switch)
After each Set
Run 300m Synchro

Time cap: 18:00

Day 2

Murph Official

Day 3

Warm Up

5 Rounds – Emty bar
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

Metcon – For time –

3 Rounds
7 Squat Cleans 50KG
14 Burpees Over the Bar //
7 Jerk

Rest 2 mins B/t each Round
Time Cap for each rounds 04:00

Accessory Work

8 Rounds
5 Hollow Rocks
5 V-Ups
5 Tuck Ups

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Anthony Deghilage
@anthony.degh