Category: Uncategorized

Performance & Fitness.

Strength. Week 11.
A1. Back squat.
A2. False grip ring row.

Conditioning.
12min omem.
1. DB FFRL.
2. Supinated bent row.
3. Hollow rocks.

Skill.
Hang power snatch (Hip).

Conditioning.
4x4min rounds.
6 Ring row/Pull up.
8 Alt DB SN.
12 Alt lunges.
Rest 60sec after each 4min.

Performance & Fitness.
Strength. Deload week.
A1. Deadlift.
A2. Ring dip.

Performance Conditioning.
3rft.
400m Run.
12 SDLHP.
21 BJ.

Fitness Conditioning.
3rft.
400m Run.
12 KB SDLHP.
21 BSU.

Oly.
(Performance)
16min. E2M.
1 Snatch 2sec pause @ knee.

Conditioning.
CF Open 15.1A.
9min Amrap.
15 T2B.
10 DL.
5 SN.

Oly.
(Fitness).
16min. E2M.
1 Power snatch with 2sec pause @ knee.

Conditioning.
9min Amrap.
15 HKR.
10 Dual DB DL.
5 DB SN (R).
5 DB SN (L).

Conditioning.
30min omem.
1. 15/10 Cal row.
2. 5 Brp + 3/arm DB C&J.
3. 5 Brp + 30 DU.

Strength. Deload week.
A1. Back squat.
A2. WTD Strict pull up.

Conditioning.
3RFQ.
20 Alt DB FRRL.
15 CTB.

Skill.
Hang Power Clean (Hip).

Conditioning.
15min working through.
5 HPC.
10/7 Cal Row/AAB.
15 WB.

Strength. Week 9.
A1. Deadlift.
A2. Strict Ring dip.

Conditioning.
6min Amrap.
KBS.
SU.

Oly.
16min. E2M.
1 C&J. 2sec pause @ knee.

Conditioning.
10min omem.
‘Macho Man’

Conditioning.
30min. E90sec.

1. 25/18 AAB cal.
2. Manmakers.
3. 250m/200m Row.
4. BBJO.