Warm up
Air squats
skipping inc double under practise
Bergener warm up
Main
"Grace"
For time:
135 pound Clean and Jerk, 30 reps Time 4:20
Trying to slow it down abit and keep form, due to back injury!!
Finisher
50 Toe to bar
50 Kettlebell swing 1.5 pood
Double under skipping practise.
Warm down
Stretch
Workout Time: 40 minute(s)
Workout Date: 561 days ago
561 days ago at 7:10alink
Warm up Air squats
Lunges
Pull ups
Main
Five rounds for time of:
15' Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters
RX'd 23.30
Warm down and stretch
Workout Time: 40 minute(s)
Workout Date: 562 days ago
562 days ago at 7:49alink
Warm Up
Air Squats
Main
Three rounds for time of:
30 Wallball shots, 20 pound ball (10.5 foot target)
75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)
RX,d 21.23
Finisher
Rings workout inc
Press ups
Archers press
Flys
Ab plank
Crescents
Back rows
Dips
Pullups
Muscle ups
All 2 x 12
Warm down & stretch
Workout Time: 45 minute(s)
Workout Date: 563 days ago
562 days ago at 7:46alink
Warm up
Bw squats
Bergener warm up
Main
Zercher squats 60kg x 6
lunge jumps x 10
Snatch 30kg x 6
Alt Medball explosive push ups x 10
Clean & press 60kg x 6
Burpees x 10
Butterfly pullups x 10
Wall ball push 10kg x 10
3 times through with 1 min rest
1/ 5.32
2/ 5.43
3/ 5.41
Warm down
stretching
Workout Time: 40 minute(s)
Workout Date: 567 days ago
567 days ago at 4:42alink
Warm up
Samson stretch
OHS
GHD sits
Hip Extension
Pull ups
Dips
3x 15 full ROM
Main
Power cleans (Technique so keep it fair light.)
A Hang cleans
B full cleans
Squats
Dead lift
Cleans
All same & lighter for technique
5 x 15 sec L Sits
2x 10 toe to bar
2 x 6 wind shield wipers
Pull ups various Butterfly, Kipping and normal x 100
5 bars style Muscle ups
Head stand press ups 3 x 7
Handstand press ups 1x7
static handstands until failure.
Warm down
Stretching
Workout Time: 1 hour(s)
Workout Date: 568 days ago
568 days ago at 8:56alink
