WEIGHTLIFTING

WEDNESDAY

Snatch 3/8

5 x 1 Muscle snatch + 1 snatch drop (PL)

  • 4 x 1 snatch from Mid shin + 1 high hang snatch (light)
  • 4 x 2 snatch @ 70%
  • 4 x 1 Snatch 80%
  • 5 x 3 snatch DL @ 105%

 

FRIDAY

Clean and Jerk 3/8

5 x 2 jerk from rack

  • 4 x 1 clean from mid shin + 1 hang clean PL
  • 4 x 2 (Clean and Jerk) 70%
  • 4 x Clean and Jerk 80%
  • 5 x 1 clean extension + 1 clean power pull from deficit (focus on good positions more than the load)

 

MUSCLE UP DAY

IN pairs

24 Min for max MU

Partner A:

In 1 min

3 clean and Jerk 80/55

20 DU

max Ring MU remaining time

 

Partner B: Rest

 

Alternate every min

 

STRONGMAN
SWOD:
EMOM FOR 24’ for max repetitions*:

DB Step over box 2×22.5/15

DB walking lunges 2×22.5/15

D-ball bear hug carry 60/40

KB swing 32/24kg

 

*30” work / 30” rest

 

GYMNASTICS

WARM UP/ STRETCH

Wheelbarrow Inchworm

Weighted Pancake

 

STRENGTH

Grip glide swing

Plate OH seated- squat- stand

Shoot thrus onto boxes

Two bars on rig shoulder stretch

Hollow/Arch on rollers

PJ

PJ