Damon Singapore training - Week of 20th October

Monday
Rest

Tuesday
10 minute Row @ easy pace
Then:
Deadlift:
3x10 @ 30% 1RM
1x4 @ 50% 1RM
1x4 @ 70% RM
4x4 @ 90% 1RM
Then: Snatch + OHS One combo every 30-sec for 15 minutes

Wednesday
Rest

Thursday
Row 2000M
Then:
1x Squat Clean + 2x Jerk @ 60kg
One every 30s for Five minutes
Then:
3x3 Back Squat @ 80-90% 1RM (1 RM 140kg)
Rest 2-3 minutes between sets
Then:
4x15 Back Squat @ 40-50% 1RM Rest 1-2 minutes between sets
Then: 20s of Back Squat @ 40-50% 1RM (Max reps in allotted time) 3 sets
(Rest 20s in between sets)
Then:
5 minute Active Recovery Row

Friday Crossfit Day
For time:
60kg Squat clean, 10 reps
50 Atomic Sit-ups
60kg Squat clean, 8 reps
40 Atomic Sit-ups
60kg Squat clean, 6 reps
30 Atomic Sit-ups
60kg Squat clean, 4 reps
20 Atomic Sit-ups
60kg Squat clean, 2 reps
10 Atomic Sit-ups

Saturday
KB Swing and Burpee circuit
R1 looks like: 10x KBS + 1x Burpee
R2 looks like: 10x KBS + 2x Burpee
R3 looks like: 10x KBS + 3x Burpee
Repeat up to 10x Burpees
Then: Pull-up Ladder 1-10
Then: 55x Get-up (5x per side with Snatch between to change sides, weak side gets 5 extra)

Sunday
8xKB Front Squat Push Press @ 2x20kg +
8x KB Swing +
8x Pull-up +
8x Burpee +
Condo tower (8 floors)
8 rounds