Week 12.
Warm up:
3 sets:
15/12 cal row
10 overhead squat
10/10 single arm dumbbell upright row
:30 Hollow hold
Strength:
High hang squat snatch + Low hang squat snatch + Squat snatch + overhead squat
2x(1+1+1+1) 70%
Front Squat:
3×3 70%
Metcon:
4 rds
15 m Handstand walk / 30m bear walk
16 alt. pistol
12 t2b
8-6-4-2 Burpeebox jump over 75/60cm
Accessory:
2×20 drag curl
Emom 12′
8-12 strict hanging leg raise
15 side plank hip touch
15 side plank hip touch
:40 front plank
Week 5 Warm up: 3 sets: 15/12 cal row 20 banded glute bridge 8 jerk stace strict press w bb 12/12 side plank rotation Strength: Squat clean + split jerk + squat clean + split jerk 3x(1+1+1+1) 80 % Squat clean + split jerk 2x(1+1) 85 % Deadlift: :45×6=8sets 1-4 sets 2…
Warm up: 3 rds 15/12 cal row 10 goblet sq 15 banded face pull :30/:30 pallof press Strength: Squat clean + power jerk + hang squat clean + split jerk 4x (1+1+1+1) @70-80% 2 x (1+1) @80% Emom 8’ 1-4 rds: 2 reps @78% 5-8 rds: 1 reps @81% Metcon: For time: 400…
Warm up: 3 rds 15/12 cal row 20 bodyweight lunges 10/10 single upright row 20 russian twist Strength: High hang snatch + Snatch + Ohs 2x (1+1+2) 67-70 % 2x (1+1+1) 72-75 % Front squat 5×3 67% Metcon: 40-30-20 Burpee 12-10-8 Ring mu/ bar mu/ pull up / jump pull up / band pull…
Warm-Up 2 sets 1:30 Cardio 6 inchworm 0:30 Handstand Hold 60 Simple Under Strength Bench Press 1×10 50% 1×8 60% 1×6 67% 3×6 73% Metcon For Time 50 DU 15 m Farmer Carry 2×32/2×24 kg 30 m Handstand Walk 50 DU 15 m Farmer Carry 22,5 m HSW 50…
Warm-Up 3sets 1:00 Cardio 12 Band Pull Apart 6/6 DB Strict Press 6/6 DB High Pull Skill 60 reps Chest to Bar For Time (Tip:5-10 sets) Strength 4×15 DB Hammer Curl Rest 1:00 4×15 Overhead DB Tricep Extension Rest 1:00 Cardio 3sets 6:00 Row/Ski/Bike (Hard) Rest 2:00 Accessory 3sets 1:00…
Warm up: 15/12 cal row 12 medball jumping squat 10 rear delt fly 15/15 side plank hip touch Strength: High hang snatch + squat snatch + overhead squat 2x(1+1+2) 79-82 % 2x(1+1+1) 82-85 % Front squat: 5×3 77 % Metcon: 21-15-12-9-6-3 Hand stand push up Front squat 70/45 kg Bar facing burpee…
