WEIGHTLIFTING

WEDNESDAY

Clean and Jerk 4/6

5 x 2 muscle clean + 2 Jerk from toes ( bar pressed up to eye level )

3 x (2) Clean and Jerk (cleans with 2” at knee) 60%

3 x (2) Clean and Jerk (cleans with 2” at knee) 70%

5 x 1 Clean and Jerk 75%

5 x 3 heave at 100% CJ

FRIDAY

Snatch 4/6

10 min to find your 1 RM muscle snatch ( take a note of this number as you will use it in the following weeks )

3 x 2 snatch 60% both with 2” pause at knee

3 x 2 snatch 70% both with 2” pause at knee

5 x 1 Snatch 75%

5 x 3 Snatch Deadlift @ 100%

 

STRONGMAN

SWOD:

1’ max walking lunges w/ D-ball @20/30

1’ rest

2’ max walking lunges w/ D-ball @30/40

2’ rest

3’ max walking lunges w/ D-ball @40/50

3’ rest

4’ max walking lunges w/ D-ball @50/60

4’ rest

Rest 5’

In pairs:

5’ to find max bike calories just arms

1st part inspired by Rhoddy Davies programming

 

MU DAY

In pairs

20 Min AMRAP

YGIG rounds

6 clean and Jerk 60/42,5

6 burpees over the bar

 

Buy in 60 RMU split evenly

PJ

PJ