Пятница и суббота 11-12 Марта 2022

ПЯТНИЦА

https://www.youtube.com/watch?v=-XVfoMRyRJg

For Quality:

5 Minute Foam Roll

4 Minute Easy Bike, Row, Ski, or Run

3 Rounds: 10 Banded Pass Throughs + 5 Band Overhead Squats + 30s Band Overhead Squat Hold

2 Minute PVC Lat Stretch (1 Minute/Arm)

1 Round Of Snatch Biased Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Strict Presses

5 Snatch Grip Stiff Legged Deadlifts

5 Overhead Squats

Then…

30 Elbow Plank To Push-Up Plank

30 Banded Pull-Aparts

22.3

"Open Workout 22.3"

For Time:

21 Pull-Ups

42 Double-Unders

21 Thrusters (Weight 1)

18 Chest-To-Bar Pull-Ups

36 Double-Unders

18 Thrusters (Weight 2)

15 Bar Muscle-Ups

30 Double-Unders

15 Thrusters (Weight 3)

Weight 1: 43 / 29 kg

Weight 2: 52 / 34 kg

Weight 3: 61 / 38 kg

Time Cap: 12 Minutes

CLEAN AND JERK

Clean & Jerk Ladder

For Time [13 Minute Cap]:

10 Reps @ 49%

8 Reps @ 57%

6 Reps @ 66%

4 Reps @ 74%

2 Reps @ 82%

Odd Object Conditioning

4 Rounds For Time:

30 GHD Sit-ups

400 Meter Sandbag Run 23 / 16 kg

50-ft. Yoke Carry 172 / 136 kg

Upper Body Press Accessory

On the Minute x 10:

Minute 1: 10 Push-ups + Max Plank Hold

Minute 2: 9 Push-ups + Max Plank Hold

Minute 3: 8 Push-ups + Max Plank Hold

Minute 4: 7 Push-ups + Max Plank Hold

Minute 5: 6 Push-ups + Max Plank Hold

Minute 6: 5 Push-ups + Max Plank Hold

Minute 7: 4 Push-ups + Max Plank Hold

Minute 8: 3 Push-ups + Max Plank Hold

Minute 9: 2 Push-ups + Max Plank Hold

Minute 10: 1 Push-up + Max Plank Hold

Row Intervals 2 [OPTIONAL]

[2 Sets]:

10 Rounds:

40 Seconds On

20 Seconds Rest

Rest 4 Minutes Between Sets.

СУББОТА

https://www.youtube.com/watch?v=wG-yvIREJfc

For Quality:

5 Minute Foam Roll

4 Minute Easy Bike, Row, Ski, or Run

3 Rounds: 10 Russian Kettlebell Swings + 10 Squat Jumps + 10 Inch Worms

2 Minute Banded Tricep Stretch (1 Minute/Arm)

1 Round Of Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff Legged Deadlifts

5 Front Squats

Then…

30 Light Double Dumbbell Front Raises

30 Tempo Glute Bridges (3s Up + 3s Down)

Squat Snatch Ladder

For Time [13 Minute Cap]:

10 Reps @ 49% 59KG

8 Reps @ 57% 68KG

6 Reps @ 66% 79KG

4 Reps @ 74% 89KG

2 Reps @ 82% 98KG

Bar Muscle-ups

For Time [10 Minute Time Cap]:

30 Bar Muscle-ups

"Tri Sprint Intervals V3"

5 Rounds:

AMRAP 4:

30/20 Calorie Row

30 Shuttle Sprints (10 Meters)

Max Calories Bike Erg

Rest 4 Minutes Between Rounds

Skill Accessory

3 Sets Not For Time:

30 Single Kettlebell Clean & Jerks

20 Single Kettlebell Weighted Pistols

100ft. Handstand Walk

Focus Work [OPTIONAL]

Pick 1-2 Movements To Practice For 10-15 Minutes

A) Pegboards

B) Paralette/Deficit HSPU

C) Rope Climbs (Any Style)

D) HSW With Obstacles

E) Ring/Bar Muscle-Ups

F) Any Odd Object Movement

[2 видеозаписи]

1. PVC Lat Stretch

https://vk.com/video25816479_456240437

2. Banded Tricep Stretch

https://vk.com/video25816479_456240438