Session 1:
A. Olympic weight Lifting
Establish a max Complex in :
Three Position Snatch (Hang/Bellow knee/From Ground)
+ 2 sets @ 90% back off sets
B. Strength
4 rnds of
1. 3 reps of Snatch Pull @ 110% of Best Snatch
2. 1-2 strict Muscle up + 3-5 Kipping Muscle ups + 3-6 Strict Heavy Pull ups (Rest 15-30 sec between exercises)
Rest as Needed between Rnds
Session 2:
C. Conditioning
Option 1 : Athens Throwdown wod
Option 2:
For Time
3rnds of
10 Power Snatch @ 60%
50 Wall Ball
D. Interval Work
On the minute work x 12
Min 1: 10-15 Ghd Sit ups or Renegade Rows
Min 2: 50-75 Du
Min 3: 200-250mt Row
A. Olympic weight Lifting
Establish a max Complex in :
Three Position Snatch (Hang/Bellow knee/From Ground)
+ 2 sets @ 90% back off sets
B. Strength
4 rnds of
1. 3 reps of Snatch Pull @ 110% of Best Snatch
2. 1-2 strict Muscle up + 3-5 Kipping Muscle ups + 3-6 Strict Heavy Pull ups (Rest 15-30 sec between exercises)
Rest as Needed between Rnds
Session 2:
C. Conditioning
Option 1 : Athens Throwdown wod
Option 2:
For Time
3rnds of
10 Power Snatch @ 60%
50 Wall Ball
D. Interval Work
On the minute work x 12
Min 1: 10-15 Ghd Sit ups or Renegade Rows
Min 2: 50-75 Du
Min 3: 200-250mt Row
Δεν υπάρχουν σχόλια:
Δημοσίευση σχολίου