StrengthUncategorizedWorkouts

Speciality Programming – W/C 8th April 2019

By April 7, 2019 No Comments

WEIGHTLIFTING

WEDNESDAY

Clean and Jerk 2/6

5 x 1 power clean + 1 push jerk PL

5 x 1 clean power pull + 1 power clean + 1 clean PL

4 x 1 clean + 1 push jerk + 1 jerk (70% max )

4 x 1 CJ 85%

5×3 clean power pull 85% or +

FRIDAY

Snatch 2/6

5 x 21 power snatch + 1 snatch balance PL

4 x 1 snatch power pull + 1 power snatch + 1 snatch PL

4 x 1 snatch + 1 hang snatch 70% – 80%

4 x 1 Snatch 85%

5 x 3 snatch power pull 85%

 

STRONGMAN
Strength:

Part A
15’ to complete:
4 x 5 Landmine press each arm
4 x 5 Landmine t-row

SWOD:
Part B
15’ AMRAP
Max meters stone carry 50/30
*Every time you drop the stone you must complete 5 devils press @ 22.5/15kg
**Aim to complete 400 meters

GYMNATSICS 

MU DRILLS

-Hang shrugs (sponge in neck)

-One armed ring row (conv. Grip)

-Push ups (conventional/ diamond/ Russian/typewriter)

-Top ring hold

 

HANDSTAND

-Handstand practice

Muscle Up Day

In pairs

Buy in (300 DU split as you want but has to be even)

DOUBLE AMANDA split evenly

18/14/10

Ring MU

Squat snatch 60/42,5

Cash out (300 DU split as you want but has to be even)

#NADIA&EDDIESMETHOD

PJ

PJ