2020 | WEEK32 | DAY 5
Friday
Warmup flow: https://vimeo.com/244619189/9e0edc3e5c
Skill
Ankle & achilles stretch + mobilization
A) Pistol prep – 3 Rounds 5 Candlestick roll 10 Cossack squat 10 Feet together squats
B) Pistols – Try out these different variations (VIDEO)
Oly
On the 0:00… Jerk Drive Complex 4 Sets: 2 Pausing Jerk Drives 2 Jerk Drives
@ 40-50-60kg
On the 7:00… Split Jerk Complex On the Minute x 7: 1 Pausing Split Jerk 1 Split Jerk
*2s pause in the dip, 2s pause in the catch
@ 50 - 70kg
Clean and Jerk Stamina On the Minute x 5: 5 “Touch and Go” Power Clean and Jerks
@ 50kg
Clean pull
4x3 Clean pull @ 90kg
Tried to hold back the weight because of achilles pain from workout of yesterday
Metcon
A) For time 21 – 15 – 9 DB Deadlift Strict Handstand push up Pistols, alternating
@ 2x30kg, time: 8:07 but severe achilles pain
Accessory
3 rounds of
- 10 bench press @ 50kg
- L-sit pulses
- 8 Tuck sit extension (both legs)
- 20" L-sit
- 10 Ab-wheel roll-outs