WEIGHTLIFTING

WEDNESDAY

Clean and Jerk 3/8

5 x 2 Jerk from toes (pressing bar to eye level)

  • (progress to a heavy power clean for today)
  • 5 x 1 Heavy Power clean
  • 4 x 1 power clean + 1 Hang clean + 2 Split Jerk
  • 4 x 1 Clean + 2 Jerk (80%)
  • 5 x 2 (1 clean lift off 3″ pause at knee + 1 Clean power pull 85%)

 

FRIDAY

Snatch 3/8

5 x 2 snatch balance with 3″ pause at bottom

  • 5 x 1 high hang snatch + 1 hang snatch (light)
  • 4 x 1 high hang snatch + 1 snatch (70% or less)
  • 4 x 1 snatch 80% (FILM)
  • 5 x 2 (1 snatch lift off with 3″ pause at knee + 1 snatch power pull at 85%)

 

STRONGMAN

SWOD:
20’ EMOM

  • 10 Deadlift @70-75% 1RM
  • 10 Bench press @75-80% BW
  • 10m Barbell Lunges
  • Rest

 

MUSCLE UP DAY

In pairs

30 Min AMRAP

4 method thrusters SYNCHRO 22,5/15 kg

10 Ring MU (split as you want)

20 HSPU (split as you want)

 

GYMNASTICS

WARM UP

– Push Ups (to knuckles and fingers)

– Dips (explosive ascend)

– Arch hollow on roller

 

STRENGTH

– Triceps drill on rower+ Paralettes

Super set with

– Press to handstand or ball pikes

– False grip pull up

 

SKILL

– RMU

– Russian dips

 

PJ

PJ