Wtorek 01.08.2017 A. 3 sets of: Jerk Balance x 3-4 reps 30, 30, 35 B. E2MOM for 6min Hang Clean + Clean + Jerk 60, 70, 70 E3MOM for 15min Clean & Jerk x 3 reps 70, 70, 70, 70, 80 C. E2MOM for 6min Clean Pull x 3 reps 90, 100, 110 D. E2MOM for 24min Station 1 – 15/12 Calorie Row + 15 Burpees Over the Erg Station 2 – 5 Muscle-Ups + 6 Ground to [...]
Wtorek 19.09.2017 A. E2MOM for 12 minutes 2 Power Cleans + 2 Front Squats 1-3 – 75% 75kg 4-6 – 80% 80kg B. 3 sets of: 6 Front-Racked Barbell Bulgarian Split Squats 30X1 50, 55, 60 Rest 45 seconds after each leg Rest 90 seconds C. 3 rounds for time of: Row 300 Meters 12 Strict Handstand Push-Up Assault Bike 20/15 Calories 12 Chest-to-Bar [...]
Poniedziałek 25.09.2017 A. Every 45 seconds, for 6 minutes Dead-Stop Front Squat x 1 rep 92-94% 4 x 110kg 4 x 112.5kg B. E2MOM for 6 minutes Muscle Snatch x 2 reps 40, 42.5, 45 E2MOM for 6 minutes 2 Snatch Pulls + 2 Power Snatches + 2 Overhead Squats 60-65% of 1-RM 45 - 48.5kg E2MOM for 6 minutes 1 Snatch Pull + 1 Power Snatch + 1 [...]
Poniedziałek 02.10.2017 A. EMOM for 6 minutes: Dead-Stop Front Squat x 1 rep 95% of your 1-RM Dead-Stop Front Squat 118kg B. E2MOM for 6 minutes Muscle Snatch x 2 reps 40, 45, 47.5 E3MOM for 15 minutes 3-Position Snatch @ 75-85% (high hang, mid-thigh, and then 2″ below the knee – pause at a full stop for 1 full second in each starting position) [...]
Sobota 21.10.2017 A. E2MOM for 20 minutes Clean Deadlift + Clean from 2″ Below the Knee + Jerk 60, 65, 70, 75, 80, 82.5, 85, 87.5, 90, 95 B. TEAM OF 2 A. 60 Front Squat 40kg 60 Shoulder to Overhead 40kg 60 Thruster 40kg Time Cap 9min B. AMRAP 7min 3 Hang Power Clean + 2 Front Squat + 1 Push Jerk 80kg C. AMRAP 5min Burpee over the bar and partner [...]
Poniedziałek 20.11.2017 A. 1 set of 5 reps empty barbell then 2 sets of 3 rep 40kg Snatch-Grip RDL Snatch Pull from Below Knee Muscle-Snatch Overhead Squat Snatch Push Press Snatch Balance (fast to receiving) Hang Power Snatch Snatch from Below Knee B. 4 sets of: Hang Snatch x 2 reps 75-80% 55, 55, 57.5, 60 3 sets of: Snatch x 1 rep 85% 62.5kg [...]
Poniedziałek 28.11.2017 A. Snatch-Grip RDL Snatch Pull from Below Knee Muscle-Snatch Overhead Squat Snatch Push Press Snatch Balance (fast to receiving) Hang Power Snatch Snatch from Below Knee 1 set of 5 reps with empty bar 2 set of 3 reps 40kg B. 4 sets of: Hang Snatch x 2 reps 80-85% 60, 61, 62.5, 63.5 3 sets of: Snatch x 1 rep 90% 65, 65, [...]
Sobota 02.12.2017 A. E2MOM for 12 minutes Power Clean from Blocks x 1.1.1 60, 65, 70, 80, 85, 87.5 B. 4 sets of: 3 Clean Pull 100kg C. TEAM OF 2 AMRAP 9min A - DT 50kg 12 Deadlift 9 Hang Power Clean 6 STO B - 10 Down Up REST 3min For time: 60 Over Unders 50 Synchro Push Ups 60 Push Press 50kg 50 Synchro Air Squats 60 Front Squats 60 Over Unders [...]
Środa 03.01.2017 A. 6 sets of: Split Jerk x 6-8 reps Sets 1-2 40% of 1-RM Split Jerk 40kg (3 second pause in dip, 3 second pause in receiving) Sets 3-4 50% of 1-RM Split Jerk 50kg (1 second pause in dip, 2 second pause in receiving) Set 5-6 60% of 1-RM Split Jerk 60kg (1 second pause in receiving) B. 3 sets of: Dumbbell Strict Press x Max [...]
Poniedziałek 08.01.2018 A. E2MOM for 6 minutes Snatch Press from Receiving x 5 reps 12.5, 15, 20 E2MOM for 6 minutes Snatch Push Press + Overhead Squat x 3 reps 65, 80, 91 Every 90 seconds, for 6 minutes High Hang Snatch x 2 reps 50-65% 37.5, 42.5, 45, 47.5 Every 90 seconds, for 6 minutes Hang Snatch x 1 rep 65-80% 50, 55, 57.5, 60 Every 90 [...]
Wtorek 09.01.2018 A. For max reps: Push Press 70kg Rest 60 seconds Push Press 60kg Rest 60 seconds Push Press 55kg Rest 60 seconds Push Press 50kg TEMPO 13X1 B. 3 sets of: Dumbbell Strict Press x Max Reps 2 x 16 - 25, 21 2 x 12kg - 16 Push-Ups x Max Reps 30, 20, 12 Toes-to-Bar x Max Reps 30, 23, 20 Rest 90 seconds C. 3 sets 7 min Window [...]