WEIGHTLIFTING

WEDNESDAY

Clean and Jerk 7/8

5 x 1 power clean + 1 Push Jerk + 1 Split Jerk (PL)

  • 5 x 1 Clean extension + 1 high hang clean (do not exceed 70%)
  • 4 x 2 (Clean and jerk at 75%)
  • 4 x 1 Clean and Jerk starting at 80 and PL to 90%
  • 5 x 3 clean power pull (from a deficit)

 

FRIDAY

Snatch 7/8

5 x 1 Snatch Balance finding a heavy one for today

  • 5 x 1 snatch extension + 1 high hang snatch (stay light and focus on extension )
  • 4 x 2 Snatch 75%
  • 4 x 1 snatch starting at 80% and progressing to 90% (film)
  • 5 x 3 snatch power pull (from deficit)

 

MUSCLE UP DAY

In pairs

7  Rounds ( 28 min)

Partner A

IN 2 min:

5 Ring MU

30 DU

15 Box jump

Max CJ For power output

 

Partner B: 2 min Rest

 

Swap every 2 min

 

Partners can use one bar only but use different loads. Loads can change every round if you want for each partner.

SCORE is power output of the CJ combined from the 2 athletes.

N of reps X kg X 7 rounds partner A

+

N of reps X kg X 7 rounds partner B

 

STRONGMAN

Strength:
15 min to find 1 heavy rep of bear complex

SWOD:
10 rounds :
20meter farmers carry @75% BW
1 bear complex

Working in teams of 4, one pair is working the other pair is resting.

 

GYMNASTICS

WARM UP

->Wheelbarrow carry with different hand positions

->Wheelbarrow carry on table position

->Inchworm with foot drag

->Bear crawl variation

->Farmers carry

STRENGTH

->Standing Strict MU

->Russian Dips

->Kip/ Ring to hips

RMU

 

PJ

PJ