Warm-Up:
2:00 Bike
20 Plank to Down Dog Alt Toes Touches
10 Inchworm Push-Ups
10 Kips
100m Overhead Plate Walk
30 Sec Supinated Hang
10 Kips
Strength:
A) Overhead Squat 2020 tempo
4x3
70-75% % for first 2 sets
75-80% for second 2 sets
B) Slow Snatch (3sec. lift off to knee, then drive through the finish);
1x2 (60, 70), 3x2 (75) 2x2 (80)
C). 3 sets
4 Front Squats @ 75% - from rack
rest :10
:60 recovery work on Bike
rest :20
MetCon:
AMRAP 13:00
10 Ctb pull ups
10 C&J, 95/65
200m run
A) Overhead Squat 2020 tempo
4x3
70-75% % for first 2 sets
75-80% for second 2 sets
B) Slow Snatch (3sec. lift off to knee, then drive through the finish);
1x2 (60, 70), 3x2 (75) 2x2 (80)
C). 3 sets
4 Front Squats @ 75% - from rack
rest :10
:60 recovery work on Bike
rest :20
MetCon:
AMRAP 13:00
10 Ctb pull ups
10 C&J, 95/65
200m run
Extra
A. Bottoms Up KB Overhead Walk 2 x 50ft /side
B. Wall Facing Handstand Hold + HSPU Negative (on parallettes) 4-6 x :20 + 1 as slow as possible
C1. Dumbbell Arm Bar 3 x 5/side
C2. Seated Straddle Double KB Overhead Press 3 x 8
A. Bottoms Up KB Overhead Walk 2 x 50ft /side
B. Wall Facing Handstand Hold + HSPU Negative (on parallettes) 4-6 x :20 + 1 as slow as possible
C1. Dumbbell Arm Bar 3 x 5/side
C2. Seated Straddle Double KB Overhead Press 3 x 8
No comments:
Post a Comment