A. Skill/Strength
Warm up : https://www.youtube.com/watch?v=1IzxLVgvZi8 (get some ideas from here)
On the 3rd minute x 2 sets
100mt Sprint @75% effort + Snatch Balance @75% 2 reps
On the 4th minute x 2 sets
100mt Sprint @80% effort + Snatch Balance @80% 2 reps
On the 5th minute x 2 sets
100mt Sprint @85% effort + Snatch Balance @ 85% 2 reps
B. Conditioning
Amrap 10 min
15 Toes to bar
12 Dead Lifts (50kg/30kg)
10 Hang Power Snatch
C. Interval Emom x 10 work
Min 1: 15-20 wall balls
Min 2: 15-20 Hands Release Push ups
D. Core work
Weighted Hyperextensions x 10 reps 3 sets (Hold on top)
Hollow work accumulate 120 sec
Warm up : https://www.youtube.com/watch?v=1IzxLVgvZi8 (get some ideas from here)
On the 3rd minute x 2 sets
100mt Sprint @75% effort + Snatch Balance @75% 2 reps
On the 4th minute x 2 sets
100mt Sprint @80% effort + Snatch Balance @80% 2 reps
On the 5th minute x 2 sets
100mt Sprint @85% effort + Snatch Balance @ 85% 2 reps
B. Conditioning
Amrap 10 min
15 Toes to bar
12 Dead Lifts (50kg/30kg)
10 Hang Power Snatch
C. Interval Emom x 10 work
Min 1: 15-20 wall balls
Min 2: 15-20 Hands Release Push ups
D. Core work
Weighted Hyperextensions x 10 reps 3 sets (Hold on top)
Hollow work accumulate 120 sec
Δεν υπάρχουν σχόλια:
Δημοσίευση σχολίου