Wednesday, September 23

Warm-up

Run 400 meters

5 Russian KB Swings (lower weight)

5 Goblet Squats

5 American KB Swings (lower weight)

5 Goblet Squats

5 HSPU to 3 abmats

5 HSPU to 2 abmats

5 HSPU to 1 abmat

5 HSPU no abmat (if possible)

Practice Pistol progressions/10 pistols

 

Lift

10 minutes to find a 3 rep max of shoulder press

Do not take many sets to find this max.

 

WOD

7 Rounds for time of:

10 Kettlebell swings

10 Goblet Squats

 

L1- Choose weight

L2 – 1.5 pood/1 pood

L3- 2 pood/1.5 pood

 

Olympic Lifting

5 jumps from knees into squats

Burgener warm-up

Snatch balance 3-2-1-1-1-1 (Increase weight each set)

 

Snatch (2 second pause above the knee on the first rep)

50%x2

60%x2

70%x2

75%x2

80%x2

85%x2

 

Clean and Jerk (2 second pause above the knee on the first rep)

50%x2

60%x2

70%x2

75%x2

80%x2

85%x2

 

Squat

60%x4

70%x3

80%x3

2×3 at 85%

 

Gymnastics:

10 GHD back extensions

10 GHD hip extensions

10 GHD hip/back extensions

10 Glute ham raises

 

Practice box jumps for height. How high can you jump?

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