ПОНЕДЕЛЬНИК 14.03.2022
https://www.youtube.com/watch?v=_B1fM1ifcms
For Quality:
5 Minute Foam Roll
4 Minute Easy Bike, Row, Ski, or Run
3 Rounds: 5 Strict Pull-Ups + 10 Sit-Ups + 15 Air Squats
2 Minute Banded 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…
20 Push-Up To Down Dog
20 Glute Bridge Walk Outs
"Open Workout 22.3" [OPTIONAL RE-DO]
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
Power Clean
Build to Heavy Set of 5
Then...
1x5 @ 90% of Heavy 5
1x5 @ 80% of Heavy 5
Ring Muscle-ups
On the 2:00 x 5 Sets:
18 GHD Sit-ups
3-6 Ring Muscle-ups
"Big Bang V2"
For Time [25 Minute Cap]:
50 Power Cleans 84 / 61 kg
300 Double Unders
1 Mile Run
Grip Conditioning
https://www.youtube.com/watch?v=KCDojLfEb_w
For Time:
400 Meter Dumbbell Farmers Carry
[On the 0:00 & Every Break]:
3 Dumbbell Man Makers
Dumbbells: 22.5 / 15 kg's
Row Intervals 3 [OPTIONAL]
3 Rounds:
3 Minutes (24 Strokes Per Minute)
2 Minutes (26 Strokes Per Minute)
1 Minute (28 Strokes Per Minute)
1 Minute (30 Strokes Per Minute)
Rest 4 Minutes Between Rounds.