WEIGHTLIFTING

WEDNESDAY

Snatch week 1/6

5 x 1 Muscle snatch at 90% from your 1rm MS

4 x 1 Snatch Power Pull + 1 Power Snatch + 1 Snatch Balance (2” pause at bottom ) PL

4 x 1 Snatch 2” pause at knee + 2” Pause at bottom of catch 70%

4 x 1 Snatch 2” pause at knee (75-80%)

5 x 5 snatch DL at 100% from a 25 kg plate deficit

 

FRIDAY

Clean and Jerk week 1/6

5 x 1 Muscle Clean + 1 Heave + 1 Jerk

4 x 1 clean power pull + 1 power clean + 1 Jerk PL

4 x 1 Clean 2” pause at knee + 1 Heave + 1 Jerk 70%

4 x 1 CJ with 2” pause at knee (75/80%)

5 x 3 (1 clean ext + 1 clean power pull 85% or +) from a 25 kg plate deficit

 

STRONGMAN
SWOD:
24 EMOM

  • 30 metres farmers carries @ 75% BW
  • 6 devil press + thruster 2x 22.5 / 15 kg
  • 12 AKBS unbroken AHAP
  • rest

Adapted from #eddiesmethod competition programming

 

GYMNASTICS

  • WARM UP

– Half Bridge Kicks

– Push Up Sequence

  • STRETCH

-Back Walk Overs

  • MU

-False grip hang from ring with fat grip in palm

-Tiger bend push ups

  • HS

-HS-> Tuck-> HS against wall

  • 21-15-9

HSW

2x KB Lunge(24/16)

 

Muscle Up Day

In pairs

TEAM BANE

26 Min AMRAP

4 synchro DB push press 22,5/15

8 synchro burpee

12 synchro air squat

Every 2 min 3 RING MU EACH (Partner A goes first and Partner B goes after. 1 set of rings per team)

PJ

PJ