- weightlifting class
- clean technique
- push-jerk & split technique
- Training for load and percentage
- E2MOM 18 minutes
- 1: 400 mt row
- 2: 12 thruster w. Empty bar
- 20 sit-up
- 3: 10 toes to bar
- 100 mt shuttle run
- Workout 19.4
- For total time:
- 3 rounds of:
- 10 snatch
- 12 bar-facing burpees
- Rest 3 minutes
- Then, 3 rounds of:
- 10 bar muscle-up
- (sc. 10 pull-up)
- 12 bar-facing burpees
- Men: 43 kg (sc. 30 kg)
- Women: 30 kg (sc. 20 kg)
- CT: 12 minutes
- Four rounds for quality:
- 20” of V-up
- 10” V-sit hold
- 20” tuck crunch
- 10” tuck hold
- 20” sit-up
- 10” rest
- 20” bar kip + hbp hold
- 40” rest
- Eight rounds of:
- 20” work + 30” rest of:
- Kipping fermo pull-up
- Skills:
- Handstand
- Free handstand
- Three points handstand
- Handstand walk
- on a fifteen minutes clock:
- 1RM back squat
- Rest 2 minutes
- on a fifteen minutes clock:
- 1RM shoulder press
- Amrap in 6 minutes:
- Thruster*
- *Weight is 1/3
- Max back squat +
- max s. press
-
From 0.00 to 5.00
-
Three Rounds of
-
5 strict pull-up
-
10 Deadlift (BW/80% BW)
-
15 push-up
-
From 5.00 to 10.00
-
Two Rounds of
-
8 strict pull-up
-
15 Deadlift (BW/80% BW)
-
25 push-up
-
From 10.00 to 15.00
-
One Round of
-
15 strict pull-up
-
30 Deadlift (BW/80% BW)
-
45 push-up
-
AMRAP in 16 minutes of:
-
20 mt dumbbell oh walking lunges
-
10 handstand push-up
-
10 dumbbell box step over
-
20 American swing
-
M: 22,5 kg dumbbell, 24 kg kettlebell
-
W: 15 kg dumbbell, 16 kg kettlebell
-
3 rounds for reps of:
-
1-minute handstand hold
-
1 minute of wall-ball shot (9/6)
-
1 minute of fitball alt. V-up
-
Rest two minutes
-
On a running clock:
-
From 0.00 to 6.00
-
Two rounds of:
-
15 toes to bar
-
15 burpees
-
12 squat clean (50/35)
-
If completed before 6 minutes,
-
add 3 minutes to the clock and
-
Perform:
-
15 toes to bar
-
15 burpees
-
9 squat clean (60/42,5)
-
If completed before 3 minutes,
-
add 3 minutes to the clock and
-
Perform:
-
15 toes to bar
-
15 burpees
-
9 squat clean (70/50
-
If completed before 3 minutes,
-
add 3 minutes to the clock and
-
Perform:
-
15 toes to bar
-
15 burpees
-
7 squat clean (80/57,5)
- WEIGHTLIFTING CLASSES
- PRACTICING THE SNATCH
- specific conditioning
- load progression
- complex & attempts at specific percentage
- EMOM 18 minutes
- 1: 30 double unders
- 2: skin the cat (for quality)
- 3: 20 sit-up
- for time:
- Row 1000 meters
- before/after: practice SLIPS
- Five rounds for reps & quality
- 40 sec. Work + 15 sec. Rest:
- 1: Overhead plate hold
- 2: superman back fly
- (holding dumbbells or plates)
- 3: practice front lever
- Rest 45 seconds
- On a 6 minutes clock:
- Max strict pull-up
- Rest three minutes
- Amrap in 8 minutes:
- 5 ring dip
- 10 push-up
- Max handstand hold
- FRONT SQUAT
- 8 – 8 – 6 – 6 – 4 – 4
- Three rounds For time:
- 9 overhead squat (43/30)
- 15 thruster
- 21 push-press
- 15 pull-up
- CT: 15 minutes
- FOUR ROUNDS FOR REPS:
- 1 minute max BW bench press
-
Rest 15 seconds
-
1 minute max single arm row (L)
-
rest 15 seconds
-
1 minute max single arm row (R)
-
rest 15 seconds
-
1 minute max L-sit hold
-
rest 45 seconds
-
Amrap in 13 minutes:
-
5 strict handstand push-up
-
10 Dumbbell Snatch (alt) **
-
20 box jump over (60/50 cm)
-
30 wall ball shots (9/6 kg)
-
** use a 22,5/15 kg dumbbell