1. High Hang Snatch (30 reps)
3×4 reps @ 40%
3×3 reps @ 50%
3×2 reps @ 60%
3×1 reps @ 70% 2.
High Hang Clean & Jerk (20 reps)
2×4 reps @ 40%
2×3 reps @ 50%
2×2 reps @ 60% 2×1 reps @ 70%
Then -5 min airdyne for calories
Wednesday Dec 20th, 2017
December 20, 2017 / By j0ssy
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Tuesday Dec 19th, 2017
December 19, 2017 / By j0ssy
Every 2 min for 6 sets
-6 Back Squats *
Then four AMRAPs
1 min AMRAP
-Max Burpees
-rest 1 min
2 min AMRAP
-3 Burpees
-6 Pull-ups
-rest 2 min
3 min AMRAP
-3 Burpees
-6 Pull-ups
-9 Air Squats
-rest 3 min
4 min AMRAP
-3 Burpees
-6 Pull-ups
-9 Air Squats
-12 alt Jumping Lunges
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Monday Dec 18th, 2017
December 18, 2017 / By j0ssy
Gymnastics Bodies Pistol Progressions
5 rounds work plus 5 rounds mobility
-2 x 5 box jumps from starting from seated position with hips and knees at 90 degress
-2 x 5 box jumps landing with legs straight at the top of the box *
-2 x 5 box jumps holding slam ball or light medball in front of your chest with both hands on the side of the ball
Start gently. Adjust box height as needed
* straight legged https://www.youtube.com/watch?v=2XSKboCv3n0
ball variations https://www.youtube.com/watch?v=SrdnTeoBn1w
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Sunday Dec 17th, 2017
December 17, 2017 / By j0ssy
4 rounds for quality not for time:
-10 to 15 GHD Sit-ups, or 4 to 5 back bends *
-10 Ring rows
-10 Hip extensions
-5 Seated DB Z-Press or Sott’s press with either bar or DB according to ability
Then
10:00 AMRAP-
-20 Cal. Airdyne
-10 KB Goblet lunges
-10 Push-ups
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Friday Dec 15th, 2017
December 15, 2017 / By j0ssy
3x100m smooth accelerations
2 Rounds
Run the following at 400m pace. Walk one lap between efforts
-500m
-300m
Hang on to 400m pace for the whole 500. Make the 300m runs smoothand strong with good turn-over.
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