Warm up:
15/12 cal row
10/10 cossack squat
20 band pull apart
40 sec plank
Strength:
High hang snatch + squat snatch + overhead squat
2x(1+1+2) 82-85 %
2x(1+1+1) 85-90 %
Front squat: 5×3 80 %
Metcon:
6-5-4 rounds of cindy
6-5-4 Squat or power snatch (70%)
Cindy: 5 pull up + 10 push up + 15 squat
Accessory:
4 sets
10 dumbell drag curl
30/30 side plank
Warm-up EMOM 8 min. 1. 0:45 Row 2. 16 Alt. Barbell Lunge 3. 0:45 Row 4. 8 Muscle Clean + Strict Press(Barbell) Strength 1 sets Squat Clean + Front Squat + Split Jerk + Squat Clean + Split Jerk @ 70% 1 sets Squat Clean + Split Jerk @ 72,5% 2 sets Squat Clean + Split Jerk @ 75%…
Warm up: 3 sets 15 cal cardio 10 snow angel 5 wall walk Strength: 5×3 shoulder press 5×5 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…
Week 1 / Block 1 Warm up: 3 sets 15/12 cal 20 Bodyweight lunge 20 Band pull apart :30/:30 Pallof Press Strength: Squat clean + Split Jerk + Squat Clean + Split Jerk 3 x (1+1+1+1) 73% Deadlift: :30 x 5 min (10 sets) Metcon: For Time: 15 Hang power snatch…
Warm up: 3 set 15/12 cal cardio 10/10 single leg glute bridge 10 sots press empty barbell 30” hollow hold Strength: Strict press: Build to 1 RM 10 reps 50 % 8 reps 60% 4 reps 65% 3 reps 72% 2 reps 78% 4-5 x1 reps 84-90-96-102-103+ % Emom 6’ 2 Split…
Wu: 3 rds 6 down up 12 shoulder taps in Hs pos. 6 reverse burpee 45” back strech (front rack) Front Squat: 5×8-10 45-50 % Metcon: 5 rds 3 snatch 60/40 kg 6 lateral burpee 2 min rest 5 rds 3 c&j 6 lateral burpee 3-4 set: 10 ring dip…
Warm Up: 15/12 cal skierg 50 single under 10/10 single arm ring row :30 banded deadbug Skill / Strength: 10 min Practice: Ring or Bar Mu/ chest to bar / kipping butterfly pull up Rx: Max unbroken ring or bar muscle up 3 sets: 3x 5-8 Ring or Bar mu 4×8 strict press @58-68%…
