Week 12.
Warm up:
3 sets
15/12 cal cardio
15 banded front squat
10/10 single arm dumbbell pright row
:30 flutter kick
Strength:
Squat clean + Split jerk
3x(1+1) @75 %
Clean pull:
Emom 8'
Min 1-4 min: 2 reps @85%
Min: 5-8 min: 1 rep @88%
Metcon:
24 t2b
16 dumbbell box step over 2x22,5/15kg
24 t2b
16 dumbbell box step over
24 t2b
Accessory:
Emom 9'
1: :30-:40 jumping box step up
2: :30-:40 chinese plank facing up
3: :30-:40 chinese plank facing down
Warm up:
3 min aab
3sets
20 jumping lunge
8 straight leg sit up
20 plate hop
Strength:
Pause front squat: :02 at the bottom of each rep
2x3 @63%
1x3 @68%
1x3 @72%
Metcon:
Every 2:00 x 32:00 (8 sets)
1: 14/11 aab + 8 shoulder to overhead
2: 7,5 m front rack lunge + 15/12 cal row
Barbell weight: 60/40 kg
Accessory:
5x1 min top plank matrix
Warm up:
3 sets
15/12 cal ski
10 good morning empty barbell
6/6 kettlebell windmill
:30 Arch to hollow hold
Strength:
Squat snatch
Build to heavy single 1 RM today
Snatch pull: 2x1 +20kg
Skill:
Establish a set of max unbroken ring mu or bar mu
Metcon:
21-15-9 100 / 60kg
Deadlift
Ski / row cal
Box jump over 75/60 cm
Accessory:
4x8/8 single arm incline dumbbell bench press
Warm up:
3 sets
15/12 cal row
10 alt scorpio
10 scapula pull up
5 reverse burpee
Strength & Metcon:
4 rds
25 cal cardio
10 shoulder press 45 / 30 kg
4 rds
25 cal cardio
15 push press 55 / 35 kg
4 rds
25 cal cardio
20 push jerk 65 /40 kg
Accessory:
4x
1 min plank
1 min superman
Warm up:
3 sets:
15/12 cal row
12 goblet squat
8/8 single arm ring row
:30 Front plank shoulder tap
Strength:
Back Squat:
1x8 @62%
1x6 @71%
1x4 @81%
1x4 @86%
Front Squat:
1x5 @70%
1x4 @80%
2x3 @85%
Metcon:
Amrap 7'
800 m run / 1000 m row
in remaining time max dumbbell snatch 22,5/15 kg
rest 2min
Amrap 7'
800 m run / 1000 m row
in remaining time max rep wall ball 9/6 kg
rest 2 min
Amrap 7'
800 m run / 1000 m row
in remaining time max calories row / burpee
Accessory:
Emom 9'
1: :45 ski hard effort
2: 8-12 ghd sit up
3: 8-12 ttb
Warm up:
3 sets
15/12 cal aab
:40 monster walk
20 banded face pull
10/10 side plank rotation
Skill / Strength
Estabilish set of max unbroken strict handstand push up
2x50%
5x6 dumbbell bench press
Metcon:
Amrap 20’
50/40 cal aab
15 m handstand walk / 30 bear walk
2 heavy power clean 90/60 kg
2 rope climb
Accessory:
D-ball / sand bag bear hug hold
5x1:00
5x8-12 chin up
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 min cardio
Emom 6
10 jumping air squat
20 banded pull apart
30 bw russian twist
Strength:
Pause squat : 2sec hold bottom
Every 2:00 x 8:00 (4sets)
Sets 1-2: 3 reps 63%
Sets 3: 3 reps 68%
Sets 4: 3 reps 72%
Metcon:
Emom 32'
1: 14/11 AAB
2: 5 chest to bar + 3-5 bar mu / band pull up +bar mu or jump bar mu
3: 15/12 cal row
4: 10 d ball bear hug squat 70/45 kg
Accessory:
Streching
Warm up:
3 sets:
15/12 cal row
10 overhead sq w. pvc
10 pvc pass through
:20/:20 pallof press
Strength:
Squat snatch
5x1 @87-93%
3 position snatch deadlift : 4x2 /:02 pause @+10kg
Metcon:
4rds
400 m run
9 power snatch 60/40 kg
21 lateral burpee over bar
Accessory:
3x1min handstand hold /free/wall
Warm up:
3 sets
15/12 cal row
10 alt scorpio
10 scapula pull up
5 reverse burpee
Strength:
4 rds
500 m run / 600 m row
10 strict pull up
10 dumbbell bench row
4 rds
500 m run / 600 m row
10 bench press bodyweight
10 clap push up
4 rds
500 m run / 600 m row
10 ghd sit up with med ball
10 sttb
Streching