Open Gym klo 15-16

BBG

1) Power Clean: 2RM – 2X1@95%, 2X1@90%

2) Power Jerk from blocks: 2RM – 2X1@95%, 2X1@90%

Strength/Skill

1a) 3X8 Bench Press – heaviest possible reps with maximal speed, rest 90 sec.

1b) 3XME Strict C2B Pull-ups – rest 90 sec.

Conditioning

“Dianabeth”

For time:

9 Power Cleans 225/155#
21 HSPU (Kipping is allowed)
7 Power Cleans 225/155#
15 HSPU (Kipping is allowed)
5 Power Cleans 225/155#
9 HSPU (Kipping is allowed)

BBG

1) 3 Position Clean (Floor, Hang, Power Position – do not drop bar) + 1 Jerk (after Clean complex): Max for the complex + Jerk – 1X1@95%, 1X1@90%

2) Jerk from blocks: 3RM – 3X1@95%, 3X1@90%

(Dodatkowo)

Strength/Skill

1a) 3XME UB Strict Muscle-Ups + ME UB Kipping Muscle-Ups (drop down after ME Strict set, and reset for Kipping set with no more than :10 break) – rest 90 sec.

1b) 3X8 Jumping Good Mornings – heavier than last week, rest 90 sec.

Conditioning

2k ROW - traktować jako Benchmark! To jest standardowy dystans na wyścigach wioślarskich.

Dla grupy która robi trening we własnym zakresie:
- obowiązkowo blok BBG lub technika ciężarów w czasie pozostałych odcinków ROW.

BBG

3 Position Snatch (Floor, Hang, Power Position – do not drop bar): Max for the complex – 1X1@95%, 1X1@90%

(dodatkowo)

Strength/Skill

1a) 4XME + 3 Strict HSPU (go to complete failure, then rest and complete 3 more reps each set) – if more than 15 on first set add a deficit, rest 90 seconds

1b) 4X5 Pause Front Squats @ heaviest possible – try to add to last week’s number (STRICT 3 second pause in the bottom at absolute bottom depth) – rest 90 seconds

Conditioning

For time:

Run 800m
30 KB Swings 32/24kg
50 Pistols (alternating)
30 KB Swings 32/24kg
Run 800m

Clean & Jerk Technique

Every minute, on the minute, for 30 minutes:

Minute 1 – 15 Heavy Russian Kettlebell Swings (use the heaviest bell you can find)
Minute 2 – 10 Pistols (alternating)
Minute 3 – 12 Burpee Box Jump-Overs (60/50cm)

For time:

30 Power snatch (95/65)
40 Box jump (60/50)
50 calories Row

2 RDS FOR ME:
02:00 STO 40/25
00:30 Rest
02:00 Hang Power Clean 60/40
00:30 Rest
02:00 GHD Med Ball Throw 6/4
00:30 Rest
02:00 Burpee
00:30 Rest

Niinisalon esteradan läpi menoon mennyt aika!

Technique:
Snatch Balance 3x3
High hang snatch 3x3
Hang snatch 3x3
Snatch 3x3

MetCon: 3 rounds for quality

Wall ball 30sec
Rest 30 sec
DU 30 sec
Rest 30 sec
HSPU 30 sec
Rest 30sec
Pull Up 30 sec
Rest 30 sec
OHS 30 sec
Rest 30 sec