WEDNESDAY, 5
WARM UP
1) Overhead Squat x 5 (20/15kg bar, PVC)
2) Kettlebell Deadlift x 10 (24/16kg)
BEGINNER WEIGHTLIFTING (20 minute total time limit)
1) Snatch Deadlift: 3 x 5 – work on good, tight position at bottom and full extension at top.
2) High Bar Back Squat: 6 x 4 – work on full depth and speed out of the bottom.
INTERMEDIATE WEIGHTLIFTING (20 minute total time limit)
1) EMOM for 5 minutes: 5 Squat Snatches @ 60% Snatch 1RM, perform as touch & go reps.
2) High Bar Back Squat: 6 x 4 @ 60% HBBS 1RM, work on full depth and speed out of the bottom.
CONDITIONING
For time: (limit all movements to 20 for beginners)
30 Thrusters, 115/80# (Wall Balls for beginners)
30 Pull Ups
30 Power Cleans, 115/80#
30 Burpees
30 Jerks, 115/80#
30 Box Jumps, 24/20"
Extra Work (Add to Main Session or Complete 4+ hours BEFORE or AFTER Main Session):
WEIGHTLIFTING
5 sets: 1 Power Clean + 2 Front Squats + 2 Jerks @ 72.5% Power Clean 1RM
GYMNASTICS
Take 3 practice sets of each and then establish a Max Effort attempt at:
1) Freestanding HSPU (reps)
2) L-Sit (time)
3) Back Lever (time)
4) Front Lever (time)
5) Planche (time)
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