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: 1 rep + 5-10 kg
Metcon:
9-15-21-15-9
Overhead Squat / front squat 45/30 kg
Bar facing burpee
Accessory:
Every 1:30 x 9:00 (6sets)
10 reps Dual dumbbell overhead lunge
Warm-Up 3 sets 1:00 Row 15 Glute Bridge 10/10 Band Monster Walk 15 Air Squat Strength Back Squat 1×10 57% 1×8 67% 2×6 76% Front Squat 1×5 65% 2×5 75% Cardio Row Intervals 3 sets 1000 m (5K Tempo) Rest 2:00 + 500 m Hard Accessory 3 sets 0:30/0:30 Side…
Warm up: 3 sets 15/12 cal ski 20 banded glute bridge 10/10 half kneeling single arm strict press 0:30 hollow hold Skill / Strength: 8 sets 2 tempo negatives Strict handstand push up 0:05 tempo from top to bottom 5 sets 1 RM 50% SHSPU 3×10 Dumbbell bench press Metcon: 4…
Warm up: 3 rds 15/12 cal cardio 20 glute bridge 10/10 single arm ring row 30 sec ohs empty bb / front squat Strength: High hang squat snatch + squat snatch + overhead squat 2x(1+1+1) 67-70 kg Front squat: 3×3 70 % Metcon: 21-18-15-12 front squat 7-6-5-4 bar mu / burpee pull up …
Warm-Up 2 sets 1:30 Row 15 Glute Bridge 10/10 Band Monster Walk 15 Air Squat Strength Back Squat 1×8 62% 1×6 71% 1×4 81% 1×4 86% Front Squat 1×5 70% 1×4 80% 1×3 90% Cardio Row Intervals 6 sets 500 m Rest 0:40 Accessory 3 Sets (1sets=2:00) 0:30/0:30 Side Plank
Warm-up EMOM8 1.0:45 ski/row 2.15 Glute Bridge 3.0:45 ski/row 4.16 Starfish Skill 3×10 Strict Hanging Knee to Elbow Rest 1:00 3×10 Kipping Knee to Elbow Rest 1:00 Amrap 5 Max Toes to Bar Metcon 5 sets 15 Kettlebell Swing 24/16kg 10 HSPU Accessory (optional) 3 sets 10 DB Burpee Deadlift…
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…
