1. Hang Snatch (24 reps)
3×3 @ 55%
3×2 @ 65%
3×2 @ 75%
3×1 @ 85%
2. Hang Clean & Jerk (15 reps)
2×3 @ 55%
2×2 @ 65%
2×2 @ 75%
2×1 @ 85%
Then
-max calorie airdyne in 4 min
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Monday Jan 15th, 2018
January 15, 2018 / By j0ssy
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Sunday Jan 14th, 2018
January 14, 2018 / By j0ssy
Back Squat 3 x 10 reps @ 65%
Then 4R not for time
-60 double unders
-10 seated box jumps for height*
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Friday Jan 12th, 2018
January 12, 2018 / By j0ssy
-2 mile (or 14 minute) run, row, ride or jump
then
-GB front split series
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Thursday Jan 11th, 2018
January 11, 2018 / By j0ssy
Back Squat 3 x 10 @ 60%
Then
20 min EMOM
-Minute 1- 4 Strict Chest 2 Ring Pull-ups (add weight if wanted)
-Minute 2- 40sec weighted plank hold
-Minute 3- 40sec weighted wall sit (put a plate in your lap)
-Minute 4- 40sec D-ball hug
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Wednesday Jan 10th, 2018
January 10, 2018 / By j0ssy
2 x 4000m rate increase / 4 min easy
Row two 4000 meter pieces. In each piece
-the first 2000m @ 22 spm.
-Then 1000m @ 24 spm,
-500m @ 26 and
-500m @ 28.
Row for four minutes at light pressure during the rest period. If the seat ishurting you, then jumprope, jog or airdyne lightly for 4 min.
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