17. Juni 2022
Jun
17
Friday, June 17th 2022
Warm-up
A. General
Row 30 seconds
8m Spiderman Lunges
Row 45 seconds
10 Jumping lunges
Row 60 seconds @ hard
10 Muscle Cleans
Row 30 seconds
8m Spiderman Lunges
Row 45 seconds
10 Jumping lunges
Row 60 seconds @ hard
10 Muscle Cleans
B. Mobility
Elevated Banded ankle rocks
2 sets of 10 -15reps/side, hold every stretch for 2-3 seconds
C. Specific
1. 10 Alternating Glute Bridge MArch
10 Good mornings @ empty bar
10 Alternating Reverse lunges @ empty bar
5 Tempo Jumping Back Squats @ empty bar
2. Ramp up back squat
Weightlifting
Back Squat (Weight)
Metcon
Metcon (Time)
For Time
22-16-10
Hang power clean 60/42.5 KG
Strict HSPU
22-16-10
Hang power clean 60/42.5 KG
Strict HSPU
RX+ 155/105, 5/10cm Deficit
TC: 15 min
Score: Time
Score: Time
Scaling Options
Beginners
22-16-10
Hang power clean @Moderate
DB Strict Press
Intermediate
Hang power clean @52.5/34 kg
15-10-5
HSPU*
*Add plate under head if needed for ROM (if so keep volume of rep as RX)
Extra Accessory
Metcon
3 sets
10/10 Landmine rotations
50/50 Single leg Toes touches for quality
10/10 Landmine rotations
50/50 Single leg Toes touches for quality
2 reps @ 80%
Rest 30 sec
5 reps @70%
Rest 30 sec
10 reps @50%
Rest 1 min
The rest periods are important
TC: 15 min
Score: Weight