OLY – Snatch
Empty bar complex
5 sets of
Low Hang Muscle Snatch
+ Hang Muscle Snatch
+ High Hang Muscle Snatch
+ Strict Press Behind Neck
+ Push Press Behind Neck
+ OHS
+ 2 Snatch in Press
Every 90 sec for 12′
Set 1-2 : 3 Snatches @ 60-65%
Set 3-4 : 2 Snatches @ 70-75%
Set 5-6 : 1 Snatch @ 77.5-85%
Set 7-8 : 1 Snatch @ 85+%
Snatch Pulls – 3 x 2 @ 110-115%
STRENGTH – Shoulder Press
Incrémentation de charge !
Prendre 90% du précédent RM => les pourcentages indiqués sont en fonction de ce 90% ET RAJOUTER 2,5 kgs !
5 @ 65%
5 @ 75%
5+ @ 85%
GYMNASTIC STRENGTH – PULL
Every 90sec for 9′
7 Strict Pull ups
then
5 sets of 8 Strict Chin Ups + 10 Horizontal Ring Rows – rest 45sec
GIRLS WEAKNESS
4 sets of
10 Alt. Turkish Get Up with a DB + 30 sec Ring Plank Push up hold – rest 30sec
METCON
AMRAP 15′
15 Front Squats @ 50/35
15 HSPU
15 Cal Row
ACCESSORY WORK
Renfo
5 sets of
10 2DB Z-Presses + 15 Bumper Bent Flys
Cardio
6 sets of
500m SkiErg + 10 Burpees Box Jumps Over – rest 45sec
LEADERBOARD
AEProgramming 