jeudi 11 avril 2019
3 high hang squat clean
3 hang squat clean
3 front squat
@40kg-50kg-55kg
5 sets of
2 pausing front squat
@55kg-55kg-55kg-55kg-60kg
« Crazy Cow »
60 DB hang clean & jerk @2×12,5kg
50 lunges 1 arm overhead @12,5kg
40 front squat @2×12,5kg
30 burpees
20 power clean @40kg
6 sets of 2 reps
tempo back squat
2 sec negative
3 sec bottom
3 sec parallel
@55kg
2 sets of
21-18-15-12-9 cal Bike
1′ rest in-between
3 sets of 10 reps
incline DB bench press @2x20kg
mercredi 10 avril 2019
Conditioning
6 rounds of
0-2′
6 KB hang clean
6 KB thruster
6 KB front squat
@2x16kg
2′-3′
10 burpees
3′-4′
Rest
Weightlifting
20 clean & jerk @38kg
15 clean & jerk @47kg
10 clean & jerk @56kg
mardi 9 avril 2019
« Murph » strict
w/ partner
w/ weighted vest 6kg
1600m run
100 pull ups
200 push ups
300 air squats
1600m run
(41min)
samedi 6 avril 2019
3 rounds of
15 hang clean
15 thrusters
15 burpees
@30kg
3 rounds of
15 deadlift @100kg
15 cal assault bike
10 pull ups
3 rounds of
3 bear complex @40kg
500m row
10 push ups
EMOM 10′
Odd:
3 power clean
3 front squat
3 push jerk
Even:
10 strict pull ups
Strength
4 sets of 10 box back squat w/ resistance band