Wednesday Apr 13

Hang Power Clean

Warm Up

2 Rounds

 200m Run

10 Sit ups

10 Russian KB Swing

Mobility

  • 5/5 World Greatest Stretch

Specific

2 Sets

5 Deadlift

5 Hang Power Clean

5 Front Squats

5 Hang Squat Clean

Weightlifting

Hang Power Clean

3RM

Workout

RX

21 – 15 – 9

Front Squat**

400m Run

1 min Rest

** 21 – 70/50 Kg

** 15 – 80/55 Kg

** 9 – 90/62.5 Kg

RX+

BB – 80/55 Kg

BB – 90/62.5 Kg

BB – 100/70 Kg

SC 

BB – 60/40 Kg

BB – 70/50 Kg

BB – 80/55 Kg

Fit

BB – 50/35 Kg

BB – 60/40 Kg

BB – 70/50 Kg

Or an appropriate load for the athlete. Weight has to increase every round.

Extras

Core

30-20-10

V-Ups

15-10-5

Turkish Get-Ups

 

Post Chain Accessory

3 Sets

15 Weighted Hip Extensions

30 Sec Banded Y Iso Hold

Open Gym Sundays Work Out For time 150 KB swings @ 24-16 kg 100 Box step-up overs @ 24-16kg + 24/20″ 3Km …

Saturday WOD Bring your friends Work Out With a Partner, You go I go (round for round) AMRAP 28 min 10 Pistols …

Sumo Deadlift Warm Up 1min Easy Row 30sec rotating scorpions 1min Moderate Row 30sec Mountain Climbers 1 min Hard Row  Specific 3 …

Leave a Comment

Your email address will not be published.