Warm up: 3 sets:
– 10 m bear crawl
– 10 barbell push press
– 5 barbell muscle snatch
– 15 down up
1)Snatch : power or squat, what you want
In 10′ min find your daily 1 RM, and do some back off sets in easier weights.
Open: 4-5x 2 reps, same weight~ practice.
2)Snatch high pull 6′ EMOM: 3 reps@ @ ~ 75% of daily 1 RM
3) 8 rounds of:
1-minute rounds of:
* 10 burpees over the bar
* Max reps of power snatches Rx: 30/50 kg, Open: 20/40 kg
1 min rest
Warm up after SMR: 3 rds: *250 m easy row *30” Superman hold * 30” Plank (Feet in fitball/BOSU, etc) *20 Alternating Box Step A) In team of 3 (or 4)~ 3 rds: Min 1- Dumbbell bench press, alternating x 14-16 reps Min 2- Split squat x 6/6 Min 3- Kettlebell one-arm row x 8/8…
A: 10 min shoulder and hip mobility B: 10min Rx: Find your daily max:1 clean pull + 1 hang clean pull + 1 squat clean + 1 split jerk Open: Clean and jerk practice: no max load, 1 clean pull + 1 hang clean pull + 1 squat clean + split jerk C: Team of 2 60 cal…
WU: 3-5’ gymnastic 3 slow rounds: – 15m monster walk – 15 Banded good morning – 5/5 spiderman and reach A. E2’30” – 4 sets 5 Squat clean @70% Immediately complete 12 T2B B. E90” – 4 sets 12 KB floor press 8 Strict pull up C. 10-9-8-7-6-5-4-3-2-1 Deadlift – same weight as „A”. Lateral…
WU: 3-5’ gymnastic 3 rounds: 10 SDHP 20/12kg 10 Jumping squat 10 KB Shoulder press – light A. EMOM 15’ 0 – 5 min: Rx: 5 Power Clean & OH @50% 1RM PC&J Open: 5 Power Clean & OH – light weight 6 – 10 min: Rx: 4 Power Clean & OH @60% 1RM PC&J Open: 4…
A) gymn + wu B) ‘Kev’ With a partner, complete as many rounds as possible in 26 minutes of: 6 deadlifts (Rx:142/92 , Open:80/50) each 9 bar-facing burpees, synchronized 9 bar muscle-ups, each 16m partner barbell carry C) 5 sets of: 8 bench press @65-70% of 1rm 8/8 knee support DB row @yoi choose the…
Warm up: 3 sets: * 30” HS hold * 14 Bird Dog * 20 Shoulder taps in plank * 10 light Kb am swing * 10 cossack squat A)Work up to heavy in 10 min: – 1 Hang Power clean – 1 tng Power Clean – 1 Front squat – 1 Push Jerk – 1 Rack…
