Warm up:
3 min cardio
Then
2x5 clean deadlift
2x5 muscle clean
2x10/10 Front rack opener
2x5 front squat
2x5 strict press
2x5 push press
2x5 power jerk
Strength:
3 Clean and jerk 70-75 %
15 Touch and go clean and jerk 45/30 kg
Metcon:
800 m run / 1000 m row
20 power snatch 45/30 kg
30 alternating pistol
40 chest to bar
30 alt. pistol
20 power snatch
800 run / 1000 m row
Accessory:
Tempo dumbbell bench press : 2020 :02 down , :02 up
5x :35 for max reps
Warm up:
3 sets
15 cal cardio
10 snow angel
5 wall walk
Strength:
5x3 shoulder press
5x5 push press
Metcon:
20 clean and jerk 60/40 kg
20 ttb
20 cal aab
15 clean and jerk 70/45 kg
15 c2b
15 cal
10 clean and jerk 80/50 kg
10 bar mu / burpee pull up
10 cal aab
Accessory:
3 sets
10 barbell biceps
10 skull chrusher
Week 2.
Warm up:
2min aab, row, skierg
2 sets
10/10 posterior hip strech
10 sots press pvc or BB
20 walking lunge overhead lateral flexion
Strength:
Emom 12'
Min: 1-4 high hang snatch + squat snatch + overhead sq 65%
Min 4-8: Hang snatch + Squat snatch 70%
Min 9-12: Squat snatch 75%
Back squat:
5x 70%
4x 73%
3x 78%
5x 73%
4x 78%
3x 83%
Metcon:
5rds
50 du/100su
10 thruster 45/30kg
10 lateral burpee
Accessory:
3 sets
40 sec max ring mu
40 sec max bar mu
15 diamond push up
Warm up:
3:00 bike
2sets:
1:00/1:00 couch strech
10/10 single leg glute bridge
5 inchworm
Metcon:
Emom 40'
1: 12/10 AAb
2: 10 burpee box jump overs
3: 15/12 cal row
4: 15m front rack walking lunge
Accessory:
4 sets:
15/15 m oh carry
15 weighted sit up
Warm up:
2 sets
1:00 min row
10/10 resisted hip flexor contraction
10/10 lat stretch on rig
5/5/5 air sq/narrow sq/wide stance sq
12 front rack openeres
5 muscle clean
5 front squat
5 jerks
Strength:
Deadlift
4x2 @70-80%
+
8-6-4-2 @45-55%
Metcon:
12 squat clean & jerk 50-75/25-50 kg
36 c2b
48 cal row
12 bar mu
12 squat clean & jerk
Accessory:
3 super sets:
25 barbell biceps
25 barbell triceps
Warm up:
3:00 Skierg
2x5 Snatch Deadlift
2x5 Snatch Pull
2x5 Muscle snatch
2x5 Power snatch
2x5 Ohs
2x5 Squat snatch
Strength:
3 sets
3 snatch @75%
15 Touch and go Snatch 35/25 kg
Metcon:
Amrap 6'
3-3-3-6-6-6-9-9-9--12-12-12....
Power clean 60-85/35-55kg
Strict HSPU / HSPU / Pike Push up / hand realese push up
3 min rest
Amrap 6'
Power clean 40-60 / 25-40kg
HSPU / Pike push up / HRPU
Accessory:
Tempo Dumbbell bench press @2020
5x :30 max reps
Warm up:
3 sets:
1 min row
10/10 lat strech ring
3/3 single arm rope row
:30 hollow hold
Strength:
Emom 12
- 6-8 bench press (heavy)
- 12 chin up
Metcon:
Amrap 4 x 4 rds (rest btw sets 1min)
200 m run
12 devils press 2x22,5kg / 15 kg
60 double under
Max distance bikeerg , row , ski, assault
Accessory:
3 rds
25 ghd back extension
25 good morning with band
Week 1. / Block 1.
Warm up:
3 min cardio
2 sets
10/10 Posterior Hip strech
5/5 Posted Single leg dumbbell deadlifts
5/5 side lunges
Strength:
Emom 12'
Minutes: 1-4
Low hang Power clean + Front squat + Squat clean + Split Jerk
1+1+1+1 / 55%
Minutes 5-8
High hang power clean + squat clean + Split jerk
1+1+1 / 60%
Minutes 9-12:
Squat Clean + Split Jerk
1+1 / 75%
Back Squat:
1x5 @67%
1x4 @72%
1x3 @77%
1x5 @70%
1x4 @75%
1x3 @80%
Metcon:
For Time:
50-40-30-20-10 Wall Ball 9/6 kg
25-20-15-10-5 Toes to bar
Accessory:
3 sets:
10-15 dumbbell fly
10-20 banded face pull
10-20 Band pull apart (palms down)
10-20 Band pull apart (palms up)
Warm up:
3 sets
10 ghd back extension
20 jumping lunge
10/10 single arm banded rear delt fly
Strength:
7x1 tempo back squat @55% :05 pause
Metcon:
Emom 28'
1: 75 du
2: 4-6 D-ball
3: 1 legless rope climb
4: rest
Streching
Warm up:
15/12 cal aab
10/10 cossack squat
10 sots press
16 starfish
Strength:
Emom 3'-5'
1 squat snatch @75%
3 position snatch deadlift
3x1-3 pause :05 @80%
Metcon:
Amrap 12'
10 plate overhead straight sit up 20/15kg
7,5 m hswlk / 15 bear wlk
250/200 m row
rest 2'
Amrap 12'
:20 L-sit hold / hollow hold
5/5 nonalternatin pistol / 10/10 jumping lunges
200 m run or 500/400 m bikeerg
Accessory:
E90' x 9:00 (6sets)
3-8 unbroken wall facing strict hspu