Tuesday, October 6

Warm-up

Practice double unders for 3 minutes

10 GHD sit-ups

10 back extensions

10 wide grip push-ups

10 narrow grip push-ups

10 medicine ball jerks

10 barbell push jerks

 

Lift:

3 sets of 5: Push Jerk with 50% of 1 rep max

Focus on getting under the bar and achieving lockout as fast as possible.

 

WOD

5 Rounds for time:

20 Push-ups

20 GHD Sit-ups

20 Double-unders

 

L1- Mods, abmat sit-ups, triple single unders

L2- Strict push-ups, ghd sit-ups

L3- GHD Wall-ball

 

Olympic Weightlifting Program

Warm-up

5 minutes of double unders

Tall Clean 3×3

Clean lift offs 2×5

Burgener Warm-up with Clean Grip

 

Workout

Power Clean from Power Position + Power Clean from Floor + Push Jerk = 1 rep

3×50%

2×60%

2×70%

3 sets of 2×80%

 

Clean Pulls

5×75%

4×85%

3×3 at 95%

 

Jerk Behind the Neck

 

3×50%

2×60%

2×70%

2×80%

2×3 @ 90%

 

 

Gymnastics WOD

5 Rounds for time:

20 Push-ups

10 GHD Sit-ups

20 Double-unders

 

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