Monday L2
Warm-Up:
:30 Front Squat Hold
:30 GHD Hip Extension Hold
:30 Single Unders
Into…
2 Rounds:
8/8 Barbell Single Leg RDL
10 Clean Turnovers
8 Strict Press
20 Double Unders
Technique:
Clean And Jerk Technique
2 Position Halting Clean …
Saturday L2
Warm-Up:
6 Minutes
As Many reps As Possible
10/8 Calorie Bike
10 Medicine Ball Squat Cleans (20/14)
8 Box Jumps
4 Kipping Pull-ups
Strength:
Snatch
10 x 1
New Set Every 1:15
All Sets between 70-80%
Clean And …
Friday L2
Warm-Up:
3 Rounds
12/9 Calorie Row
8 Hand release Push-ups
4 Rope Strict pull-ups
Strength:
Bench Press
2 x 5
2 x 3
2 x 1
New Set every 1:30
Progressive
Week 3/3, no grinding the weights out. working …
Thursday L2
Warm-Up:
10 Ring Kips
6 Toes to Rings
8 Snatch Grip Deadlifts
6 Snatch Turnovers
6 Good Mornings
4 Back Squats
:20 Overhead squat Hold
Strength:
Above the Knee Halting Snatch
7 x 1
New Set Every 1:30
Pause …
Wednesday L2
Metcon:
4 Rounds For time:
500/450m Row
30 Ab Mat Sit-ups
250/225m Row
16 Single Dumbbell Box Step-ups (50/35)-(24/20)
Rest 3:00
3 Rounds For time:
500/450m Row
20 Ball Slams (30/20)
20 Box Jumps (24/20)
Elite: RX…
Tuesday L2
Warm-Up:
60 Single Unders
40 Single Crossovers
20 Double Unders
10 Double Crossovers
into…
3 Rounds:
10 Alternating Russian Kettlebell Swings (53/35)
10 Single Kettlebell Shoulder to overhead (5R/5L)
:20 Handstand Hold
Rounds 1 & 2 perform the handstand …
Monday L2
Warm-Up:
3 Rounds
10/7-12/9-15/12
Calorie Bike
6 Deadlifts (45/35)
4 Front Squats
6 Alternating Toes to Bar
Strength:
Clean And Jerk Technique
Clean Pull + High Hang Clean + Clean
7 x Complex
New Set Every 1:30
Drop and …
Saturday L2
Mobility:
With Green Band
:30-:45 On
Lats
Chest
Triceps
Hip Flexor
Squat Hold
Warm-Up:
2 Rounds:
10 Bar Kips
6 Muscle Cleans (45/35)
6 Strict Press
6 Front Squats
Open Primer:
15/12 Calorie Bike
Into…
2 Rounds:
4 …
Thursday L2
Warm-Up:
2 Rounds:
10 Kips
8 Good Mornings (45/35)
6 Back Squats
3 (2 Toes to bar + 1 Pull-up)
6 Muscle Snatches
4 Overhead Squats
1-2 Ring Muscle-ups
Strength:
Snatch + Overhead Squat + Hang Snatch
7 x …
Wednesday L2
Metcon:
10 Minutes
As Many reps as Possible
24/18 Calorie Bike
100′ Bear hug sandbag Carry
Rest 2:00
10 Minutes
As Many Reps As Possible
200m Backwards Sled Drag (90/70)
15 GHD Hip Extensions
Rest 2:00
…
