Archief voor september 2020

EMOM10 1 snatch + 1 hang snatch (no dropping the bar between reps, but straps are allowed) start 65% of snatch 1RM and add weight every round.

20min for quality 5 strict handstand push ups (Rx+ = wall facing) 7 strict pull ups 9 HSPU (Rx+ = wall facing) 11 Kipping/butterfly pull ups

A = Strength Overhead squat heavy single B – Conditioning 5 rounds of: 5 overhead squat @ 75% of A 200m run cut off 10

A = strength Reverse lunge 5 sets x 5 per leg Finish all reps on the weak leg first before switching to the strong one B = conditioning Amrap 9 12 double KB swings @ 20/12kg per hand 14 double KB front squats 35 double unders

5 Rounds for time: 5 shoulder press 10 push press 15 push jerk rest 90sec cut off 15 Rx = 80% of strict press 1RM

4 Rounds for time 5 front squat @ bodyweight 12 box step ups @ 22.5/15kg (held any way they want) cut off 10

Amrap 15 16 alternating pistol squats 12 pull ups 8 handstand push ups

A Deadlift 3RM Build up to a 3RM touch and go! B 4 Rounds for time 12/9 cals row bike or 8/6 cals A-bike 12 deadlifts @ 60% of A cut off 7

EMOM10 1 power snatch-1 hang squat snatch start ligth, increasing weight every round.