Monday
Workout
Clean&Jerk
Every 1’30 for 9′
1+1+1 @ [percent value=’50’ of=’Cleanjerk’ in=’kg’][/percent]
Every 1’30 for 9′
1+1 @ [percent value=’62’ of=’Cleanjerk’ in=’kg’][/percent]
Every 1’30 for 9′
1 @ [percent value=’75’ of=’Cleanjerk’ in=’kg’][/percent]
Back Squat
5 x 2 @ [percent value=’70’ of=’backsquat’ in=’kg’][/percent] rest 2′ b/s
Tuesday
Workout
3 Rounds For Time
7 Snatch @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]
15 Toes to Bar
30 Wall Ball
Equipment Barbell, Pull Up Bar and Med Ball.
Strategy Take one more breath in the transition, give yourself a goal and enjoy the workout.
For example you can try to perform all set unbroken for every movement.
Wednesday
Workout
AMRAP 15′
30″ ON – 30″ OFF
1 Legless Rope Climb
8 Handstand Push-ups
15 Overhead Squat @ [percent value=’35’ of=’snatch’ in=’kg’][/percent]
7,5m Double Kettlebell Overhead Lunges 2×16/12Kg
1 Legless Rope Climb
7,5m Double Kettlebell Overhead Lunges 2×16/12Kg
16 alt. Pistols Squat
8 Handstand Push-ups
Equipment: Barbell, Rope, floor marks (every2,5m – total 7,5m)
Strategy: 30″-30″ modality allows you to have a plan and try to follow it, use this amrap like a qualitative accumulation of gymnastic and ligth-weightlifting all with a big midline engagement.
Double KB Overhead Lunges and Pistol Squat are both movement that need a good mobility first in the upperbody (shoulder-thoracic spine) second in the lower-body (ankle-knee) so take 10 more minutes for warm up well this movement and be ready to performing with full ROM.
Friday
Workout
Snatch
Every 1’30 for 9′
1+1+1 @ [percent value=’50’ of=’Snatch’ in=’kg’][/percent]
Every 1’30 for 9′
1+1 @ [percent value=’62’ of=’Snatch’ in=’kg’][/percent]
Every 1’30 for 9′
1 @ [percent value=’75’ of=’Snatch’ in=’kg’][/percent]
Saturday
Workout
Team of 2 – For Time
Partner A: 500m Row
Partner B: 50 Pull-ups
then
Partner A: 500m Ski Erg
Partner B: 50 Handstand Push-ups
then
20 Synchro Power Clean @100/70Kg
20 Synchro Front Squat @100/70Kg
20 Synchro Shoulder to Overheaad @100/70Kg
*100/70 total Kg, you can split 50&50 or 60/40 or something else as you want
then
Partner A: 400m Run
Partner B: 150 Double Unders
then
Partner A: 75 Double Unders
Partner B: 200m Run
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