Warm-Up
3sets
1:00 Cardio
10 Alt. DB Clean and Jerk
10 Glute Bridge
10 DB Goblet Squat
Strength
3x(1+1+2+1) Squat Clean+Floating Squat Clean+Split Jerk+Squat Clean 70%
2x(2+1) Squat Clean+Split Jerk 75%
2x(1+1) Squat Clean+Split Jerk 80-85%
EMOM8
1.-7. 1 Front Squat 73%
8.7 Front Squat 68%
Metcon
3sets
100 DU/200 Simple Under
10 DB Front Rack Walking Lunge 2×22,5/15kg
15 HSPU
SMR
Wu: 3 rds 12 toe touch 6 bb kang sq 12 bb good morning 6/6 one leg bb rdl Strength: Deadlift 5x 8-10 (climbing) Metcon: 3 rds 25 wall ball 75 du 25 hrpu 3-4 set 25 band triceps 15 ring skull chrusher SMR & STRECHING
Warm up: 3 sets 15/12 cal cardio 20 banded glute bridge 10/10 half kneeling single arm strict press 0:30 Front plank shoulder taps Strength: Build to a 5 RM @RPE 9+ then 2×10 55-65% Dumbbell incline press: 4×8 @RPE 8-9 Metcon: 3 rds 25 Am swing 24/16k 15 Burpee over parallette 2 min…
Warm up: 3 sets 15/12 cal skierg 10/10 suitcase deadlift 15 band pull apart 20 heels over db-kb Strength: 8 Barbell RDL 55% 20 Banded goodmorning Metcon: 3 rds 10 Sand bag / Slam ball clean 8 Sand bag bear hug lunges step 6 man maker 22,5/15 kg 4 bar mu 6 burpee pull…
11 Week. Warm up: 3 sets: 15/12 cal row 10/10 cossack squat 5 tall jerk / basic: :30 hollow hold Strength: Squat Clean + Split Jerk Build to heavy single or 1 Rm for today 95-100% + Clean Pull: Every :45 x 6:00 (8sets) 1-4 sets: 2 reps + 5-10 kg 5-8 sets:…
Warm up: 3 sets 15/12 cal aab 10/10 single leg glute bridge 12 banded Z-press 16 starfish Skill / strength 8 sets strict hspu 2 tempo negativ 1-3” deficit :05 sec 4 set strict hspu 60% 4 x 8 dumbbell bench press Metcon: 3 rds 30 m hswlk / 60 m bear walk…
Warm-Up 2 sets 1:30 Cardio 10/10 DB Clean 15 Glute Bridge 15 DB Goblet Squat 15 Band Pull Apart Strength Back Squat 2×5 62% 3×5 67% Metcon Amrap 16 20 Box Jump Over 60/50cm 20 T2B 10/10 Single Arm KB Clean 24/16kg Accessory 5×8/8 Alt. DB Bicep Curl
