-MONTAG-
18:00-19:00
Back Squat (Week 3 of 4)
Complete a few warm up sets, and then:
75% x 5
85% x 3
Try for a new 100%+
* In between sets, complete 15-20 HEAVY russian KB Swings. —> Hip Hinge!
18min. EMOM:
Min. 1) 12/9 Cal Assault Bike
Min. 2) 12 TTB
Min. 3) Squat Cleans (climbing) (3, 3, 2, 2, 1, 1)
19:00-20:00
Siehe oben.
-DIENSTAG-
17:30-18:30
20min. to complete:
5 Sets:
5 Split Jerks
into:
5 Weighted Pull-Ups
15min. AMRAP:
8 Pull-Ups
10 Alt. DB Snatch 22,5/15
8 Box Jumps 70/60
18:30-19:30
Siehe oben.
-MITTWOCH-
18:30-19:30
Deadlift (Week 3 of 4)
MAX OUT WEEK!
Complete a few warm up sets, and then:
75% x 5
85% x 3
Try for a new 100%
+
2 Rounds:
20/15 Cal Assault Bike / Ski
20 Cal Row
20 Front Rack Lunges 50/35
Cap: 9 Mins
19:30-20:30
Siehe oben!
-DONNERSTAG-
10:00-11:00
EMOM x 5min.
3 Hang Power Snatch
EMOM x 5min.
2 Hang Power Snatch
immediately into;
EMOM x 5min.
3 Hang Power Cleans
EMOM x 5min.
2 Hang Power Cleans
Annie
50-40-30-20-10
Double Unders
AbMat Sit-Ups
20:00-21:00 Weightlifting
-FREITAG-
18:30-19:30
Strict Press (Week 3 of 4 )
MAX OUT WEEK!
Complete a few warm up sets, and then:
75% x 5
85% x 3
Try for a new 100%
Every 3min. x 6 Rounds:
10 Jerks 45/32,5
10 Pull-Ups
10 Handstand Push-Ups
10 Sumo Deadlift High Pulls
-SAMSTAG-
11:00-12:30
35min. running clock…
80 Back Squats 60/40
60 Toes-To-Bar
40 Cal Bike
80 Front Squats 40/30
60 Toes-To-Bar
40 Cal Bike
80 Overhead Squats 35/25
60 Toes-To-Bar
40 Cal Bike
In remaining time…. Max Distance Farmer Carry 24/16 pro Hand
—> Teams of Twoooo <3
-SONNTAG-
11:00-12:00
For Time (CAP: 10 Min)
10-9-8-7-6-5-4-3-2-1
Power Snatch 40/25
Lateral Burpee over Bar
Min 12-20:
1RM Hang Squat Snatch