top of page
Search

TUESDAY09132022

WARMUP


STRENGTH

HANG POWER CLEAN

1 Rep every 25 sec @ 77-82% 1RM x 12 reps


TALL KNEELING LANDMINE SHOULDER PRESS

Tall Kneeling SA Landmine Press:


10,8,6 reps per side;

Increase load each set


ROWING

3 sets of:


Row 800/680m @ 2-4 Seconds per 500m slower than 2k sustainable test

rest 1min



5 MIN BIKE RECOVERY





147 views0 comments

Recent Posts

See All

Friyahhh02232024

Warmup SNATCH For load: 5-5-3-3-1-1-1 Snatch Level 3 For load: 3-3-3-3-3-3-3 Snatch INTENDED STIMULUS Increase load as reps decrease. Build to a heavy single. Last heavy snatch single tested 230721. F

Thursday 02222024

Warmup Stretch day! Strength 50-60 %1 RM Light weight technique focus Oh squats 5-5-5-5-5 WOD Active recovery 20 min Partner you go I go! 10 kb deadlifts 10 Russian kb swings 10 shuttle runs

Wednesday 02212024

Warmup Core Tabata Single leg vups Plank jacks STRENGTH 5 sets: 5 bench presses 5 dips – Increase loading across as many sets as possible.– Perform dips on rings or straight bars.– Rest between sets.

bottom of page