WEIGHTLIFTING

WEDNESDAY

Clean and Jerk 2/8

5 x 1 Heave + 1 push jerk + 1 split jerk PL

  • 5 x 1 clean extension + 1 clean Power pull PL
  • 4 x 1 power clean + 1 high hang squat clean + 2 Jerk (All at same load)
  • 4 x 1 Clean and Jerk 80% FILM
  • 5 x 3 Clean power pull 85%

 

FRIDAY

Snatch 2/8

4 x 1 muscle snatch + 1 snatch balance + 1 snatch Drop PL

  • 5 x 2 High hang snatch (both with 2″ pause at catch) PL
  • 4 x 1 snatch with 4″ count to mid thigh + 1 snatch (70% max)
  • 4 x 1 snatch @ 80% FILM
  • 5 x 1 snatch lift off + 1 snatch extension + 1 snatch power pull 85% focus on your lift off position

 

STRONGMAN
SWOD:
Teams of 4 but only 2 working at time:

30 min max reps

40m Farmers carry @75% BW

5 (Stone burpees over the yoke) 30/50kg

 

GYMNASTICS

WARM UP:

– weighted wall hollow walks

– hand stand hold facing wall

– upward/ downward facing dogs

 

STRENGTH:

– Russian dips

– core strength – Vader holds.

– false grip – chair to l-sits leg lifts

 

RMU:

– continue drills

 

MUSCLE UP DAY

In pairs

25 Min AMRAP

4 ring MU partner A (partner B is resting)

4 ring MU partner B (partner A is resting)

4 Hang Snatch 60/42,5 partner A (partner B is resting)

4 Hang Snatch 60/42,5 partner B (partner A is resting)

8 synchro burpee over the bar (from opposite sides)

 

 

 

PJ

PJ