OLY – WEEK 1 DAY 3
Power Snatch – 3 x 3 same weight – 2 x 2 same weight – 3 x 1 same weight
Focus vitesse d’exécution !
Power Clean + Push Jerk – 5 x (1+1) – Medium weight
STRENGTH
Back Squat – 6 x 3 @ 80%
GYMNASTIC
EMOM 16′
1/ 30sec Ring Dip Bottom/Top Hold // Alterner toutes les 2 minutes entre Bottom et Top
2/ 8-10 Pike Push Ups
GYMNASTIC CONDITIONING
4 Rounds for time
50 Double unders
20 Toes To Bar
METCON
For Time
10m Handstand Walk
15 Power Cleans @ 60/45
10m Handstand Walk
15 HSPU
10m Handstand Walk
15 Cal Row
10m Handstand Walk
ACCESSORY WORK
Renfo
4 sets of
15 Shoulder Presses + 20 BB Triceps Extensions (overhead)
Cardio
WEDNESDAY AirDyne
20 x 15 sec ON ME / 15 sec OFF slow pace
LEADERBOARD
AEProgramming 