Warm Up
3 Rounds for Quality
200m Jog
10 L/10 R Kettlebell Snatches- light load
10 Kettlebell Goblet Squats
10 Cossack Squats
Session 1
Weightlifting
Week 2
I. Every 3 mins x 5 sets: Halting Snatch + Snatch
2 x 2 + 1 @ 65%
1 x 1 + 1 @ 70%
2 x 1 + 1 @ 75%
% based on 1RM Squat Snatch
Halting snatch are below the knee. Snatches are not touch and go, reset after the halting snatches. Perform Squat Snatches for all sets.
II. Every 90 secs x 6 sets: Snatch Grip Push Press
6 x 2 reps
Work to a heavy 2RM for the day
III. Every 3 mins x 5 sets: Back Squats
2 x 8 reps @ 65%
2 x 8 reps @ 70%
1 x 8 reps @ 70 - 75%
Conditioning A
5 Rounds for Time
9 Bar Muscle Ups
Alternative 15 Pull Ups or Ring Rows
14 Pistol Squats
Alternative 15 Air Squats
10 DB Squat Snatch
Rest 1:30 between round
RX 70 / 50 lbs
Scaled 50 / 35 lbs
Conditioning B
For Time
50 ft. Handstand Walk
Alternative 50 ft Bear Crawl Sprint
40 / 30 cal Ski or Bike or Row
30 Deficit Handstand Push-ups, 6/4.5 in
Alternative Kipping Handstand Push Up
40 / 30 cal Ski or Bike or Row
50 ft. Handstand Walk
Machine Alternatives
35 / 26 cal Air Bike
400m Run
Cool Down
30 seconds Deep Forward Lunge (Push Hips forward) L
30 seconds Pigeon Pose (L)
30 seconds Deep Forward Lunge (Push Hips forward) R
30 seconds Pigeon Pose R
1 minute Puppy dog pose
30 seconds puppy dog pose right (bring both arms to the right side)
30 seconds puppy dog pose left (bring both arms to the right side)
30 seconds Thread the Needle L
30 seconds Thread the Needle R
1 minute L-sit Fold Forward
1 minute Seated Shoulder Extension Stretch
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