Archive

Warm up.
3 sets.
5 Clean grip RDL’s.

5 Rack delivery drill.

5 Muscle clean (Below knee).

5 Power clean (Below knee).

Weightlifting.
A. 3 sets 3 Touch & Go Power clean on every 2min.

B. 3 sets 2 T&G Power clean on every 90sec.

C. 3 sets 1 Power clean on every 60sec.

Goal: Build throughout sets to a tough single for today.

Conditioning.
A. 6min omem.
Odd min. 20sec Max effort burpee over barbell.

Even min. 20sec T&G Deadlift. RX 105/70kg. Scaled 80/50kg

Rest 5min.

B. 3RFT
10 Burpee.

10 Power clean. RX 42.5/30kg. Scaled 35/25kg.

Warm up
3 sets.
8/side Quadruped T-spine rotations.

8 Table tops.

5 Inch worm w/t push up.

Gymnastics. Week 6 (Compare to week 4).
3-4 sets 5 Strict handstand push up (Add deficit if possible).
Scale: ROM. Negatives. Pike off box.
Rest 2.30min b/t sets.

Conditioning.
4 sets.
1. 45sec Cal.
Rest 15sec.
2. 45sec Odd object Bear hug hold (Heavy). Use D-ball/KB/DB

Rest 15sec.
3. 45sec Cal.
Rest 15sec.
4. 20sec Hollow hold + 20sec Arch hold.


5. Rest 60sec.

Warm up.
3 sets.
10/side Quadruped hip extensions.

5 Barbell Kang squats.

60sec Contralateral Deadbug

Strength. Week 7 (Deload)
Front squats
3-5 sets 3 reps @ 65-75% Speed focus.
Rest 2 30min b/t sets.

Conditioning.
8min Amrap.
8 Sumo deadlift high pull.

8 Thrusters.

8 Pull up (Jumping pull up or Ring row).

RX+ 52.5/35kg. RX 42.5/30kg. Sc 35/25kg.