OLY BY GSPLAVILLE
EMOM 6′
5 Power Snatches TNG
EMOM 10′
1 Power Snatch > Max
Snatch Pulls – 3 x 3 @ 130%
Tirage Bras d’Arraché – 4 x 8
STRENGTH
BACK SQUAT
Find 1RM
// Pas plus de 2 échecs
then
GHR – 3 x 8-12
2KB Front Rack Bulgarian Squats – 3 x 10/10
Banded Good Morning x 100
GYMNASTIC – PUSH
Conditioning
Every 4′ for 12′
X Strict HSPU
X Kipping HSPU
// Rajouter +2 reps à X si l’EMOM a été validé semaine dernière
Renfo
4 sets of
8 Shoulder Presses with 2sec Pause at the Top
12 Bumper Lateral Raises
20 Banded Pull Aparts
rest 1′
METCON
Every 3′ for 12′
20/15 Cal AirDyne
40 unbroken DU
Max Toes To Bar
ACCESSORY WORK
Renfo
Wide Grip Strict Pull Up – 4 x 5 @ 21X2 – rest 1′
Barbell Prone Row – 3 x 10 – rest 1′
Banded Hammer Curls – 2 x 30 – rest 45sec
Cardio
8 x 500m Row – rest 1′
LEADERBOARD
AEProgramming 