Friday, November 20

Warm-up

3 L-sits for time on rings or on paralettes

10 narrow grip pus-ups

10 wide grip push-ups

10 Russian KB swings

10 American KB swings

10 strict pull-ups on bar or rings

10 L-sit pull-ups on bar or rings (or knee up)

Practice pistol progressions for 3 minutes

 

Lift:

 

Bench Press

9 sets of 2 at 70% of 1 rep max

 

 

WOD

AMRAP 12 mins

6 Pistols

8 L- Pull-ups

10 Kettlebell swings (American swing)

 

L1- choose weight and modifications

L2- 1.5 pood/1 pood

L3 – 2 pood/1.5 pood

 

Olympic Weightlifting Program

Warm-up

Row 400

Front Squat 3-2-2-1-1-1-1

Muscle Snatch 3×3

Burgener Warm-up

 

Workout

Snatch

3×50%

2×60%

2×70%

2×80%

1×90%

1×95%

 

Clean and jerk

3×50%

2×60%

2×70%

2×80%

1×90%

1×95%

 

Overhead Squat

4×60%

3×70%

2×80%

2×85%

3 sets of 2×90%

 

Gymnastics WOD

FLEXIBILITY:

 

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