WEIGHTLIFTING

WEDNESDAY

Snatch 2/8

10 min to progress to a heavy 1 snatch balance + 1 OHS both with 2″ pause at bottom

  • 4 x 1 snatch from Mid shin + a hang snatch (60%)
  • 3 x 2 snatch 75%
  • 3 x 2 Snatch 80%
  • 5 x 3 snatch DL @ 100%

 

FRIDAY

Clean and Jerk 2/8

10 min to progress to a heavy power Clean for today

4 x 1 clean from mid shin + 1 push jerk + 1 split jerk (65%)

  • 3 x 2 (Clean and Jerk) 75%
  • 3 x 2 (Clean and Jerk) 80%
  • 4 x 5 Clean extension from deficit

 

MUSCLE UP DAY

IN pairs

30 Min AMRAP

YGIG ROUNDS

2 RING MU

4 power clean 60 kg

6 HSPU

 

STRONGMAN
SWOD:
1 BB clean and jerk 42.5/60
1 DB clean and jerk 2×15/22.5kg
1 KB clean and jerk 2×16/24kg
1 D-ball clean and jerk 30/50

Time cap: 30min

Adapted from @eddiesmethod hero programming

 

GYMNASTICS

WARM UP

->100 DU’s 4 rounds (1 min rest between rounds )

->shoulder stretch on mats

->foot drag on ramp to HS

 

STRENGTH

3 Rounds

->wall facing HS holds 20”

->banded rig hollow outs(5RDS)

 

SKILL

->HS kick ups

->tuck to straddle kicks

 

 

PJ

PJ