Poniedziałek 18.02.2019 A. E2MOM for 6 minutes
Snatch Press from Receiving x 5 reps
20, 25, 30
E2MOM for 6 minutes
(Snatch Push Press + Overhead Squat with 2sec Pause ) x 4 reps
60, 70, 80
B. 6 sets of:
3-Stop Halting Snatch Deadlift + Snatch from 2″ Below the Knee + Snatch 65-80%
(pause for 2 seconds each at 2″ off the floor, mid-patella and mid-thigh, then stand it up and descend back to 2″ below the knee and pause for 2 seconds before snatching from there, drop the barbell, set-up properly and perform a full snatch with a 2-second pause in the receiving position)
50, 55, 57.5, 60, 65, 65
C. Bench Press
Set 1 – 5 reps 50% 60kg
Set 2 – 5 reps 60% 70kg
Set 3 – 5 reps 70% 80kg
Set 4 – 3 reps 85-90% 97.5kg
Set 5 – 3 reps 85-90% 97.5kg
Set 6 – 3 reps 85-90% 97.5kg
Set 7 – 10 reps 55-65% 75kg
Rest 2 minutes between sets.
D. 3 sets of:
8 Dumbbell Overhead Press 2 x 22.5kg
Rest 30 seconds
Max Rep Ring Push-Up TEMPO - 3112 - 15+
Rest 60 seconds
8 Supinated-Grip Bent Over Barbell Rows x 70, 75, 80
Rest 30 seconds
Max Rep Strict Supinated Grip Pull-Ups - 19 , 16, 13
Rest 60 seconds
E. 3 rounds for time of:
9 Muscle-Ups
15 Bar-Facing Burpees
21 Thrusters 50kg
Wynik:12,45min
Dzisiaj była
niezła pompa :P wstępne zmęcznie przed WODem zrobiło swoje... Thrustery dzielone 7/7/7 i 7/7/7 i 8/8/5. MU unbroken. Cała góra ciała dzisiaj przetrenowana :)