Week 2.
Warm up:
2min aab, row, skierg
2 sets
10/10 posterior hip strech
10 sots press pvc or BB
20 walking lunge overhead lateral flexion
Strength:
Emom 12′
Min: 1-4 high hang snatch + squat snatch + overhead sq 65%
Min 4-8: Hang snatch + Squat snatch 70%
Min 9-12: Squat snatch 75%
Back squat:
5x 70%
4x 73%
3x 78%
5x 73%
4x 78%
3x 83%
Metcon:
5rds
50 du/100su
10 thruster 45/30kg
10 lateral burpee
Accessory:
3 sets
40 sec max ring mu
40 sec max bar mu
15 diamond push up
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 15/12 cal ski 20 banded glute bridge 8 split stance strict press 12/12 pallof press Strength: Split jerk 3 reps 68% 3 reps 76% 3 reps 82% 2×2 reps 87-92% 2 reps 71% Then 5×2 strict press 90% + last week 2 RM Metcon: 30-20-10 Box jump over/step down…
Wu: 3 rds 10 “S” 10 90/90” 30 m bear walk HYROX: 2 rds 300 m inga run 30 wall ball heavy 12/9 600 m cardio / x2 bikeerg 60 m lunges w. Double kb 60 m burpee broad jump 300 m inga run 30 toes to bar 600 m cardio / x2 bikeerg…
Warm up: 3 sets: 1 min row 10/10 lat strech ring 3/3 single arm rope row :30 hollow hold Strength: Emom 12 – 6-8 bench press (heavy) – 12 chin up Metcon: Amrap 4 x 4 rds (rest btw sets 1min) 200 m run 12 devils press 2×22,5kg / 15 kg 60 double…
Warm up: 3 sets 15/12 cal row 10/10 side lunge 5 inchworm :30 hollow rock Strength: Front Squat 2×5 @57% 2×5 @61% 2×5 @65% Back Squat 2×5 @57% 2×5 @61% 2×5 @65% Metcon: Amrap 4′ 400 m run / 500m row 90 du / 180 su 30 dumbbell snatch 22.5 / 15…
Warm-Up 2 sets 1:30 Row 8/8 DB Snatch 8/8 Overhead DB Lunge 60 Flutter Kick Strength Overhead Squat 1×5 65% 1×4 70% 1×3 75% 1×2 80% 2×1 84% Squat Snatch 1×2 74% 1×2 77% 2×1 80% 2×4 Snatch Pull 100% Metcon Amrap 15 800 m Row 30 V-Up 400 m Row…
