23. Juli 2022
Jul
23
Saturday, July 23rd 2022
Warm-up
A. General
60 seconds Row/Bike/Run/Ski @Easy
10 Barbell good mornings
10 Samson lunges
60 seconds Row/Bike/Run/Ski @Easy
10 Barbell good mornings
10 Samson lunges
B. Mobility
PNF Pigeon Stretch
5 seconds Contraction, pushing knee into the floor
5 seconds stretch, relax and bring the chest over the knee
*If any knee pain have the athlete elevate the leg, with the shin on a box
C. Specific
2-3 sets
5 Beat swings/Knee Raise/TTB
5 deadlifts @ascending
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 minutes
9 Deadlift 125/85 kg
200m Run/15 Cal Row/12 Cal Bike
21 TTB
9 Deadlift 125/85 kg
200m Run/15 Cal Row/12 Cal Bike
21 TTB
Rest 4 minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes
21 HPC 62.5/42.5 kg
200m Run/15 Cal Row/12 Cal Bike
9 Burpee over wall @ 120cm
21 HPC 62.5/42.5 kg
200m Run/15 Cal Row/12 Cal Bike
9 Burpee over wall @ 120cm
Metcon (AMRAP – Rounds and Reps)
Team Version
With a Partner Alternate Movements
AMRAP 12 minutes
9 Deadlift 125/85 kg
200m Run/15 Cal Row/12 Cal Bike
21 TTB
With a Partner Alternate Movements
AMRAP 12 minutes
9 Deadlift 125/85 kg
200m Run/15 Cal Row/12 Cal Bike
21 TTB
Rest 4 minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes
21 Hang Power Clean 62.5/42.5 kg
400m Run/Row/Bike
9 Burpee over Wall @ 120cm
21 Hang Power Clean 62.5/42.5 kg
400m Run/Row/Bike
9 Burpee over Wall @ 120cm
Extra Accessory
Metcon
3 sets/side
15 Side lying clam raise
20 seconds Side lying clam hold
No rest between sides and sets
15 Side lying clam raise
20 seconds Side lying clam hold
No rest between sides and sets
