Category: Uncategorized

Oly.

Snatch 1RM (Any style).

Conditioning.
Performance.
27-21-15 T2B.
9-7-5 Snatch (Any style) 70/45kg.

Fitness.
27 V up or Tuck up.
24 Dual KBS.
21 V up or Tuck up.
18 Dual KBS.
15 V up or Tuck up.
12 Dual KBS.

Gymnastics. Test week.
Shspu.f

Conditioning. (Courtesy of TTT)
20min Amrap. Choose A or B.
A. 16/12 Cal row or Ski. 8 Burpee over erg (BB).
B. 12/8 AAB cal (16/12 Cal bike). 8 Burpee over BB.

A. 7min Amrap.
Buy in 400m Run.
In remaining time Amrap
15 Russian Kettlebell swings 32/24kg.
20 Air squat.

Rest 4min.

B. 7min Amrap.
Buy in 400m Run.
In remaining time Amrap
4 DB Renegade rows 2 x 22.5/15kg.
8 DB Box step up 24/20 (Only 1 DB for step up).

Rest 4min.

C. 3rounds
50m DB Farmers carry.
60sec D-ball hold (Bear hug).
50m DB Farmers carry.
Rest 60sec.

Strength. Week 6.

15min build to 3RM PJ.

Conditioning.
12min Amrap.
75 DU.
10/arm DB Stoh.
10 M up.

32min. On every 2min.

1. 400m/300m Row.
2. 1RD of DB ‘DT’.
3. 25/18 AAB cal.
4. 40sec/side Side plank.

Strength. Week 6.
Performance & Fitness.
Back Squat Waves
3,1,3,1,3,1

Conditioning
7min Amrap.
30 WB.
200m Run.

Oly.
Performance.
2 Position Clean (Low hang, Floor) + 1 Jerk (Any style).
8 x On every 90sec.
Fitness.
Power variation.

Conditioning.
Performance.
9min Amrap.
15 Knee to elbow.
12 Lateral burpee over BB.
3 P.Clean.
Add 1 rep to clean each rd.

Fitness.
15 Knee raises.
12 Burpee.
3 Deadlift + 3 Dual DB Power clean.
Add 1 rep to DL + PC each rd.

Gymnastics. Week 6.
SHSPU (Volume). 10min omem.

Teams of 2 conditioning.
A.
10min Ladder.
10 Cal row.
10 SA KB C&J 28/20kg.
Add 10 reps.

Rest 2min.

B.
10min Amrap.
10/7 Cal AAB.
10 Pull up.
10 Dual KB DL 32/24kg.

‘Mash up’
3x8min Amrap/5min Rest.

A.
10 Hang power clean 42.5/30kg.
30 Double unders.
10 Front squat 42.5/30kg.
30 Double unders.

B.
12/8 AAB cal.
20 Alt DB Snatch 22.5/15kg.

C. (CORE)
50m D-ball carry (Bear hug).
20 Russian twists with med ball 9/6kg.
10 Ab mat sit up with med ball.