WEIGHTLIFTING

WEDNESDAY

Snatch week 5/6

5 x 1 Muscle Snatch + 2 Snatch Drop PL

4 x 1 power Snatch + 1 Snatch from hips PL

5 x 1 Snatch 2” pause at knee + 1 Snatch 75%

3 x 1 Snatch 2” pause at knee 80/85%

5×5 Snatch Deadlift 90%

 

FRIDAY

Clean and Jerk week 5/6

10 min to progress to a heavy muscle clean + heave + push jerk

5 x 1 Power clean + 1 Heave + 1 push Jerk (PL if possible)

5 x 1 Clean 2” pause at knee + 2 Jerks 75%

3 x 1 Clean 2” pause at knee + Jerk (80/85%)

5 x 3 ( 1 clean lift off + 1 clean power pull @ 80% or +)

 

MUSCLE UP DAY

In pairs

20 Rounds for time

IGIG Rounds

3 Ring MU
5 power clean 60/42,5

30 DU

 

STRONGMAN

SWOD:
In teams of 2 complete

20 rounds of:

1 Bear complex

2 Legless rope climb

4 Weighted push up

 

GYMNASTICS

  • Warm Up
  • Strength

– Double rope pull up

– Mana up on wall with paralettes

  • Skill

– Ring MU drills

PJ

PJ