A)OLY EVERY 90″ FOR 3 SETS 3 POSITION SNATCH 1-60% 2-70% 3-75% EVERY 2 MIN FOR 4 SETS 4-2X80% 5-2X85% 6-2X90% 7-2X95% B)GYMNASTIC CONDITIONING ALT EMOM 12: a)6-10 STRICT HSPU b)30″ BEAR CRAWL c)6-10 STRICT CHINUPS d)30″ CRAB CRAWL C)CONDITIONING AMRAP 8: 5 WALL WALK 10 HANG SQUAT CLEAN(60/40) 15 BOX JUMPS(60/50)
A)GWOD 10 MIN. TO PRACTICE GYMNASTICS B)SWOD EVERY 2 MIN FOR 6 MIN 2 FRONT SQUAT 90% C)METCON 3 RFT: 800 M RUN 21 KB SWING (32/24) 12 CHEST TO BAR
A)OLY WORK FOR HEAVY CLEAN&JERK B)SWOD EVERY 2 MIN FOR 8 MIN 6 DEADLIFT 75% C)CONDITIONING: AMRAP 8 10 HANG POWER SNATCH(45/32,5) 10 TOES TO BAR 30 DOUBLE UNDERS
A)OLY WORK FOR HEAVY SNATCH B)SWOD EVERY 2 MIN FOR 8 MIN 6 FRONT SQUAT 75% C)CONDITIONING 3 RFT: 10 OVERHEAD SQUAT (40/309 10 BURPEE PULLUPS 400 M RUN
A)SWOD WORK FOR HEAVY BACK SQUAT WORK FOR HEAVY STRICT PRESS B)CONDITIONING «LOUDER THAN TEN.ELEVEN» 11 RFT: 5 POWER CLEAN(60/40) 10 PUSHUPS 15 KB SWING(24/16)
A)GWOD 10 MIN TO PRACTICE GYMNASTICS B)SWOD EVERY 2 MIN FOR 10 MIN 3 OVERHEAD SQUAT(CLIMBING) C)CONDITIONING: AMRAP 8: 10 HANG SQUAT CLEAN(60/40) 10 HSPU 5 BAR MUSCLE UPS
A)OLY EVERY 90″ FOR 12 MIN: HANG CLEAN+CLEAN+JERK 1 60% 2 70% 3-4 75% CLEAN&JERK 5-6 2X80% 7-8 2X85% B)SWOD WORK FOR HEAVY DEADLIFT C)CONDITIONING 30-20-10 WALLBALLS(9/7) KB SWING(24/16) HR PUSHUPS
A)OLY EVERY 90″ FOR 12 MIN 3 POSITION SNATCH 1 60% 2 70% 3-4 75% SNATCH 5-6 2X80% 7-8 2X85% B)SWOD WORK FOR HEAVY FRONT SQUAT C)CONDITIONING 21-15-9-3 THRUSTERS(42,5/30) OTB BURPEES
A)SPEED WORK SPRINT PREP SEQUENCE 3X1 PUSHUP START 3XFLYING STARTS(20M. 10M PROGRESSIVE+10 M SPRINT) 5X50 M SPRINT(80%,90%,3X50 ALL OUT*) *THERE IS NO «PACING»SPRINTS B)SWOD EVERY 2 MIN FOR 6 MIN BACK SQUAT X 5(+2,5 KG FROM LAST WEEK) EVERY 2 MIN FOR 6 MIN STRICT PRESS (+1 KG FROM LAST WEEK) C)CONDITIONING 4 RFT: 5
A)OLY EVERY 90″ FOR 12 MIN 3 SECONDS PAUSE SNATCH(AT KNEE) 1 3X60% 2 3X70% 3 3X75% SNATCH 4 2X80% 5 2X85% 6-7 2X90% 8 95% B)SWOD DEADLIFT 5 RM(+2,5 KG FROM PAST WEEK) C)CONDITIONING 3 RFT: 12 HANG POWER CLEAN(50/35) 10 BACK RACK REVERSE LUNGES(50/35) 8 BAR MUSCLE UPS
A)OLY EVERY 90″ FOR 12 MIN CLEAN+PUSHJERK+JERK 1 60% 2 70% CLEAN&JERK 3 2X80% 4-5 2X85% 6-7 70% 8 95% B)SWOD FRONT SQUAT X 5 (+2,5 KG FROM LAST WEEK) C)CONDITIONING «HELEN» 3 RFT: 400 M RUN 21 KB SWING(24/16) 12 PULLUPS
A)AGON I POWER CLEAN 1 RM(3 INTENTOS BAJO TABLA SYNCLAIR) B)AGON II «SAND,SPRINTS & SODA» 80 M BEAR HUG SANDBAG CARRY(45/35) 160 M RUN 80 M BEAR HUG SANDBAG CARRY(45/35) 160 M RUN C)AGON III «BUNNY FRANNIE» 21-15-9 THRUSTERS(42,5/30) PULLUPS BOX JUMP OVERS D)AGON IV «RAMSÉS DE MOTHERFUCKER» 10 HSPU 20 TOES TO BAR 30