Tuesday, September 29

Warm-up

Row 250m

10 narrow grip push-ups

10 jumping pull-ups

5 kipping pull-ups

5 chest to bar pull-ups

10 Russian kb swings

10 American kb swings

10 wide grip push-ups

Burgener Warmup with clean grip

 

Lift:

Squat Clean 3×40% 3×50%, 3×60% of 1 rep max

Focus on doing the set as a touch and go at the bottom of each rep

 

WOD

3 Rounds for time:

Row 400 meters

21 Kettlebell swings

3 Rope Climbs

 

L1-Choose KB weight/Rope climb modifications

L2- 1 pood/1.5 pood

L3- 1.5 pood/2 pood

 

Olympic Weightlifting Program

 

Warm-up:

Tall Clean 3×3

 

Workout:

Clean shrug from power + power clean from power + power clean from floor + push jerk + split jerk=1 rep

 

50%x3
60%x2

70%x2

3×2@75%

 

Clean Pulls – use straps if you’ve got them

75%x5

80%x5

3×3@90%

 

Jerk behind the neck

65%x2

75%x2

80%x2

2×2@90%

 

Gymnastics:

For Quality:

Every 2 Minute For 16 Minutes(8 Sets):

 

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