WEIGHTLIFTING
WEDNESDAY
Clean and Jerk 2/6
5 x 1 power clean + 1 push jerk PL
5 x 1 clean power pull + 1 power clean + 1 clean PL
4 x 1 clean + 1 push jerk + 1 jerk (70% max )
4 x 1 CJ 85%
5×3 clean power pull 85% or +
FRIDAY
Snatch 2/6
5 x 21 power snatch + 1 snatch balance PL
4 x 1 snatch power pull + 1 power snatch + 1 snatch PL
4 x 1 snatch + 1 hang snatch 70% – 80%
4 x 1 Snatch 85%
5 x 3 snatch power pull 85%
STRONGMAN
Strength:
Part A
15’ to complete:
4 x 5 Landmine press each arm
4 x 5 Landmine t-row
SWOD:
Part B
15’ AMRAP
Max meters stone carry 50/30
*Every time you drop the stone you must complete 5 devils press @ 22.5/15kg
**Aim to complete 400 meters
GYMNATSICS
MU DRILLS
-Hang shrugs (sponge in neck)
-One armed ring row (conv. Grip)
-Push ups (conventional/ diamond/ Russian/typewriter)
-Top ring hold
HANDSTAND
-Handstand practice
Muscle Up Day
In pairs
Buy in (300 DU split as you want but has to be even)
DOUBLE AMANDA split evenly
18/14/10
Ring MU
Squat snatch 60/42,5
Cash out (300 DU split as you want but has to be even)
#NADIA&EDDIESMETHOD
