Negative Pull-Ups

5 x 3. 3-5 sec down

Go every 2:30

A.

MOBILITY
Couch Stretch: 1-2 Minutes Each Side
Video

Banded Triceps Stretch 1-2 Minutes
Video

Child's Pose: 1 Minute
Video

ACTIVATION
3 Sets
1 Minute Bike
10 PVC Pass Throughs Video
10 Air Squats
:20 Second Hollow Hold + PLATES

3' DU

3RND

15 RING PUSH UP + VEST
1XMAX RING STRICT PULL-UP + VEST
10+10 L-SEATED KB PRESS + VEST

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

B.

Back Squat
Set 1 (On the 0:00): 9 Reps @ 78%
Set 2 (On the 2:00): 7 Reps @ 85%
Set 3 (On the 4:00): 5 Reps @ 92%
Set 4 (On the 6:00): 3 Reps @ 97%
Set 5 (On the 8:00): 1 Rep @ 102%
Set 6 (On the 9:30): 1 Rep @ 104%
Set 7 (On the 11:00): 1 Rep @ 106%
Set 8 (On the 12:30): 1 Rep @ 108-109%
Set 9 (On the 14:00): 1 Rep @ 108-109%

*Percentages based on 5RM Back Squat

C.

Snatch Technique
On the 1:30 x 5 Sets:
1 Power Snatch
1 Overhead Squat
1 Squat Snatch

Set 1: 55% of 1RM Snatch
Set 2: 60% of 1RM Snatch
Sets 3-5: 60-70% of 1RM Snatch

MOVEMENT PREP
WARMUP SETS
With an Empty Barbell:
3 Power Snatches
3 Overhead Squats
3 Squat Snatches

Followed By…

1 Complex @ 45% of 1RM Snatch

D.
thletes Notes

"Spice Girl"
For Time:
21 Power Snatches (95/65)
5 Rounds of "Cindy"
21 Overhead Squats (95/65)
5 Rounds of "Cindy"
21 Squat Snatches (95/65)

KILOS
43/29

1 SET DI CINDY :
5 pull-ups, 10 push-ups, and 15 air squat

E.

Athletes Notes

Body Armor
3 Giant Sets:
20 Kneeling Arnold Press with Band Row (10 Each Side)
15 Weighted Hollow Rocks
10 Strict Pull-ups
5 STRICT HSPU

Rest 3' Minutes Between Sets
NELLA PAUSA HSW LAVORO DI EQUILIBRIO STACCATO DAL MURO

Lavoro aggiuntivo:
Ogni 2,30" For 5 Set
12,10,8,6,4 P. Press
super set
aperture lateriali: 8 rep

Warm up(10)
3rds
20 heels to rear
10 side lunge
20 walking front kicks
10 pik n grass

GRT(25)
Complete the following:
200m run
400m farmers/sandbag/med ball carry(choose)
800m run
400m farmers/sandbag/med ball carry(choose)
200m run
move consistently through each movement

Finisher
50 double crunch
1:00 butterfly stretch

EMOM 15
1. 6-12 cal erg
1. 3-6 one arm DB thruster
1. 6-12 burpee box jump over

4x
6-10 pull up/ ring row
10 push up
10-30s. seated L-sit
-rest as needed between rounds-

Conditioning :
21-18-15-12-9-6-3 Reps for Time
Dumbell Squat Clean@2x 22,5/15kg
Double-Unders
Dumbell Deadlift
Dumbell push up
Start each round with a 5x10m Burpee shuttle run

Timecap: 30 mins

3 Rounds For Time:

9 Squat Snatches (135/95#) (61/43kg)
15 Bar-Facing Burpees
21 Toes to Bar

3:00 run/row/bike

2 rounds
10 good mornings with empty barbell
10 single leg Romanian deadlift with KB

Spend 5 mins warming up Deadlifts

WOD with partner
80 cal bike (sub 100 cal row)
80 deadlifts 115/75
80 burpees

60 cal bike (sub 80 cal row)
60 deadlifts 135/95
60 burpees

40 cal bike (sub 50 cal row)
40 deadlifts 165/115
40 burpees

20 cal bike (sub 30 cal row)
20 deadlifts 195/135
20 burpees

*45 min time cap

Clean & Jerk, aina lähtökohtaisesti kyykkyyn ja split jos ei muuten mainita.

500m Row/ski then
2 round 8 reps
Bench DB bend over row L
Bench DB bend over row R
BB kang squat

2 rounds 5 reps each
- Press in split
- front squat
- jerk drop (BB eye level, hells off and drop to split)
- Clean pull under
- Jerk dip + drive
- high hang clean
- Clean and jerk

From knee high blocks, rest 90s. b/w sets
5 sets 1reps @ 70%

Clean: Focus on driving your legs in the ground and fast ext. of your hip
Jerk: dip/drive straight, core tight and aggressive catch.