11. Juli 2022
Jul
11
B. Mobility
PNF lat stretch on floor
10 rep/arm
– Contraction for 7-10 seconds
– stretching for 10 seconds
C. Specific
2 sets
3 OH squats @4.2.X.1
3 Snatch balance
3 Tall snatch
3 Tempo power snatch
2 minutes Max rep
Front Squats 85/60 KG
rest 1 minute
2 minutes Max rep
Devil Press 2 x 22.5/15 KG
Rest 1 minute
2 minutes Max rep
HSPU
Rest 1 minute
Scaling Options
Beginner
FS @ Moderate
Devils Press @ moderate
DB Push Press @ moderate
Intermediate
FS@ 85/60 KG
Devils Press @ 22.5/15 KG
Pike HSPU
Perform
Amrap 2
DB Step-ups 24/20", 1×22.5/15 KG
Rest 1
Amrap 2
HSPU
Rest 1
Amrap 2
HS walk
2 x 2 @70%
3 x 2 @80%
Rest 2-3 minutes between sets
TC: 15 min
Score: Weight
Scaling Options
Beginner
6×2 @moderate across
Intermediate
As Written
Perform
From Blocks
Barbell start just below the knees
1 x 3 @60%
2 x 2 @70%
3 x 2 @80%
Rest 2-3 minutes between sets