OLY – WEEK 5 « DELOAD » DAY 2
Strict Press – 5,4,3,2,1,1 – work to Heavy Single
Power Clean from blocks + Push Jerk – 2x(3+3), 2x(2+2), 2x(1+1) – Medium weight
Clean Pulls – 3×3 @ 100%
STRENGTH
EMOM 12′
1/ Back Squat – 2 @ 80%+
2/ L-sit hold on Rings – 20 seconds
then
3 x 8-10 Glute Ham Raises
GYM – PUSH
5 x 3 Strict HSPU – rest 1′
Use deficit if necessary – Don’t exceed 3 repetitions
then
EMOM 8′
5-7 Kipping HSPU
Use deficit if necessary – Don’t exceed 5 or 7 repetitions
GYM CONDITIONING
Every 90 seconds for 9′
15-10 Cal SkiErg
Max Toes To Bar
METCON
3 Rounds For Time
15 Power Cleans @ 50/35
15 Burpees Facing Bar
ACCESSORY WORK
Renfo
4 sets of
8/8 Tempo One Arm DB Row @ 2120 + 15 Ring Rows
Cardio
10 x 1′ ON / 1’OFF
Alternate b/t AirDyne & SkiErg
LEADERBOARD
AEProgramming 