Wednesday 15.05.24

Fitness:

A. 3 alt rounds: 15 minutes to complete

A1. 16 Russian KB Swings

- 30 sec rest -

A2. 16 KB Plyo Rows

- 30 sec rest -

A3. 10 Hanging DB Split Squats (e side)

- 30 sec rest -

A4. 10 Double tap heidens (e side)

- 30 sec rest -

*This should get relatively tough for your breath. Make sure all the sets are unbroken,

B. 15 min AMRep:

50 Double Unders

5 V Ups

5 Cal Echo Bike

50 Double Unders

10 V Ups

10 Cal Echo Bike

50 Double Unders

15 V Ups

15 Cal Echo Bike

etc

Performance:

A. See Fitness

B. 15 min AMRep:

50 Double Unders

5 V Ups

5 Strict Handstand Push Ups

50 Double Unders

10 V Ups

10 Strict Handstand Push Ups

50 Double Unders

15 V Ups

15 Strict Handstand Push Ups

etc

Sweat: A. 3 alt sets:

10 Single Leg Hip Thrusts

10 Chin Ups

B. 3 Rounds: 8 min work, 2 min rest:

400m Run

20 1x DB Box Step Ups (22.5/15kg)

10 Burpee Box Jump Over (24/20")

Max Cal Bike Erg in the remaining time

Weightlifting:

(0 - 5)

5 BTN Snatch Grip Sotts Press (OTM)

(6 - 12 min)

Muscle Snatch + Hang Muscle Snatch + Overhead Squat (OT90)

4 x (1+1+1)

*moderate load focus on hip speed & strong turnover/external rotation of shoulders

(14 - 22 min)

Power Snatch + Below Knee Hang Snatch (OT2M)

4 x (1+1)

*light/moderate load, working speed/tech

(25 - 45 min)

4 alt sets:

Seated Top to Top DB Arnold Press

10-8-6-4

*Reps are on each arm. Increase load

- 60 sec rest -

5 Weighted Chin Ups

- 60 sec rest -

15 sec Weighted hanging Tuck Hold

- 60 sec rest -

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