Warm Up
10 Inchrowm Push Ups
10 Dislocates & Pass Throughs
3 Rounds for Quality
1 min Shuttle Run
10 GHD Back Extension or Supermans
10 Banded Good Mornings
10 Empty Barbell Front Squats
Session 1
Weightlifting
Week 6
I. Every 90 secs x 6 sets: Muscle Clean + Front Squat
3 x 2 + 2
3 x 2 + 1
Use heaviset weight you can for each set
Use this as a technique warm-up. Build by feel and focus on full extension on the pull and fast feet on the snatch balance.
II. Every 3 mins x 6 sets: Clean Pull + Squat Clean
2 x 2 + 2 @ 65%
1 x 1 + 2 @ 70%
2 x 1 + 2 @ 75%
1 x 1 + 2 @ 75%+
Reps are not touch and go, reset between.
% based on 1RM Squat Clean
III. Every 3 mins x 4 sets: Low Hang Clean Pull
2 x 3 @ 95%
2 x 3 @ 100%
% based on 1RM Squat Clean
Hang position is 1 inch below the knees. Use straps if available.
IV. Every 2 - 3 mins x 5 sets: Push Press
1 x 3 reps @ 70%
2 x 3 reps @ 75%
1 x 3 reps @ 80%
1 x 3 reps @ 82%
% based on 1RM Push Press
Conditioning 1
AMRAP 12
12 Thrusters
50ft. or 20 reps Overhead Walking Lunges
Rest 30 secs.
RX 95 / 65 lbs
Scaled 75 / 55 lbs
Accessory Work
5 Rounds for Quality
Rest 2 mins between each round
Cool Down
30 sec Center Upward Facing Dog
30 sec Upward Facing Dog - Move torso to the Left Side
30 sec Upward Facing Dog - Move torso to the Right Side
30 sec Center Puppy dog pose
30 sec Puppy dog pose - Move torso to the Left Side
30 sec Puppy dog pose - Move torso to the Left Side
30 sec Thread the Needle Arms (L)
30 sec Thread the Needle Arms (R)
30 sec Deep Forward Lunge (L)
30 sec Deep Forward Lunge (R)
30 secs Pigeon Pose (L)
30 secs Pigeon Pose (R)
30 sec L - Sit Fold Forward
1 minute Seated Shoulder Extension Stretch
Opmerkingen