Morning Session
Warm up : abs and lower back 3 sets x 15 reps
1. Strength
Dead lift (115% of best clean) 5 sets x 3-4 reps
2. Skill Work
Emom x 9
Min 1: Practise Butterfly pull ups or 10-15 unbroken chest to bar
Min 2: 45 sec of wrist wall or forearm supported or 5 reps of partial wall rep see pictures
Min 3: Standing Shoulder Extension with light weighted 3 kg bar 5 reps
3. Conditioning
For Time
21/15/9
Power Snatch (50kg/30kg)
OHS
Toes to bar
Rest 6-8 hours
Evening Session
4. Easy Run 25-30 min zone 2-3
Warm up : abs and lower back 3 sets x 15 reps
1. Strength
Dead lift (115% of best clean) 5 sets x 3-4 reps
2. Skill Work
Emom x 9
Min 1: Practise Butterfly pull ups or 10-15 unbroken chest to bar
Min 2: 45 sec of wrist wall or forearm supported or 5 reps of partial wall rep see pictures
Min 3: Standing Shoulder Extension with light weighted 3 kg bar 5 reps
3. Conditioning
For Time
21/15/9
Power Snatch (50kg/30kg)
OHS
Toes to bar
Rest 6-8 hours
Evening Session
4. Easy Run 25-30 min zone 2-3
Δεν υπάρχουν σχόλια:
Δημοσίευση σχολίου