Tuesday, November 10

Warm-up

Practice double unders for 3 minutes

10 GHD sit-ups

10 back extensions

10 wide grip push-ups

10 Russian KB swings

10 American KB swings

10 pvc push jerks

10 pvc split jerks

10 barbell split jerks

Lift:

 

Split Jerk, 3-3-3-2-2-2-1-1-1

 

WOD

5 Rounds for time:

30 Kettlebell swings

15 Burpees

 

L1- choose kb weight

L2- 1.5 pood/1 pood

L3 – 2 pood/1.5 pood

 

Olympic Weightlifting Program

 

Warm-up:

Row 400 meters

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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