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