Options : Athletes can choose either to hit intensity on Friday or on Saturday
1. Medium Aerobic Workout
A. Barbell Cycling and Skill
Min 0-1 : 3- 4 touch and go Power Clean and Push Jerks (start from 60% ascending)
Min 1-2: 1 Muscle Up Negative *Perform with as much control as possible, lower to rings place toes on ground transition through and to kneeling OR Rest . Athletes that rest use higher intensities than athletes that practise skills
B. Strength
4 sets of heavy load
1 Strict press + 3 push press
C. Conditioning
Amrap 20 min at an aerobic pace (150bpm)
20 Jump over boxes
5 Muscle ups (scale from technique pull ups bars for women)
20 Kcal Row
E. Accessory work
Max hang hold on pull up bars
Accumulate 90 sec of L sit parallets
2. Intensity Workout
A. Warm up using complex Muscle Snatch + Sot Presses + Snatch Balances + kang squats
B. Olympic weight Lifting In 30 min....
1. Establish a max Snatch
2. Establish a max Clean and Jerk
* Note in case you have a slow transition clean from blocks above knee height
C. Strength
Quickly build a heavy 3 rm Front Squat in as much less sets as you can
D. Conditioning
3 rnds of
All intervals have time cap of exactly 90 sec and rest 30 sec between
1. 10 HSPU (strict or deficit) + 10 Front Squat (70/50kg) + 10 Shoulder to Overhead
Rest
2. 50 du or 15 Kcal Row + 20 Swings (24/16kg)
Rest
3. 20 mt sled push (50-20kg) + 15-10 Burpees
Rest 1.30 min
E. Accessory work
Farmer walk 100mt every 20 mt hold for 20 sec
3 sets x 8-10 medium to light goodmornings
1. Medium Aerobic Workout
A. Barbell Cycling and Skill
Min 0-1 : 3- 4 touch and go Power Clean and Push Jerks (start from 60% ascending)
Min 1-2: 1 Muscle Up Negative *Perform with as much control as possible, lower to rings place toes on ground transition through and to kneeling OR Rest . Athletes that rest use higher intensities than athletes that practise skills
B. Strength
4 sets of heavy load
1 Strict press + 3 push press
C. Conditioning
Amrap 20 min at an aerobic pace (150bpm)
20 Jump over boxes
5 Muscle ups (scale from technique pull ups bars for women)
20 Kcal Row
E. Accessory work
Max hang hold on pull up bars
Accumulate 90 sec of L sit parallets
2. Intensity Workout
A. Warm up using complex Muscle Snatch + Sot Presses + Snatch Balances + kang squats
B. Olympic weight Lifting In 30 min....
1. Establish a max Snatch
2. Establish a max Clean and Jerk
* Note in case you have a slow transition clean from blocks above knee height
C. Strength
Quickly build a heavy 3 rm Front Squat in as much less sets as you can
D. Conditioning
3 rnds of
All intervals have time cap of exactly 90 sec and rest 30 sec between
1. 10 HSPU (strict or deficit) + 10 Front Squat (70/50kg) + 10 Shoulder to Overhead
Rest
2. 50 du or 15 Kcal Row + 20 Swings (24/16kg)
Rest
3. 20 mt sled push (50-20kg) + 15-10 Burpees
Rest 1.30 min
E. Accessory work
Farmer walk 100mt every 20 mt hold for 20 sec
3 sets x 8-10 medium to light goodmornings
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