2021 | WEEK29
WEEK1
Monday
A. 30m 1-arm Overhead carry - left @ easy weight
30 Double-unders
30m 1-arm OH carry - right @ easy weight
15cal assault bike
x 2 sets with no rest
B. "Empty BB warm-up"
5 Snatch pull
5 Muscle snatch
5 Snatch grip strict press (mellről)
5 Snatch grip strict press (tarkóról)
5 Back squat - snatch grip
x 2 sets
5 OHS with 3sec. Slow down and fast up!
5 OHS with 3sec. Pause at the bottom pos.
5 OHS with 1+1/2 Squat
x 2 sets
C. Snatch pull + Squat snatch Daily max!
@ Poor technique: 75kg
D. For time:
30 Squat snatch @ 70% of C
@ 52,5kg
E. Tng snatch pull x 10 reps @ 80% of 1RM snatch
x 3 sets
F. Front squat, warm up to a heavy single, then...
EMOM 10'
Odd: 2 Front squat 90% of single
Even: 5 strict hspu with 3s. hold at the top
@ Single till 115kg, then EMOM with 100-105kg
G. 20sec. Amrap band pull / purple
10sec. Rest
20sec. Amrap banded good morning / green
10sec. Rest
x 4 rounds
H. EMOM 8'
Odd: GHD superman hold x 30sec.
Even: 20sec. Amrap push-ups
Tuesday
A. 50 Jumping jack
10 Box jump to full squat pos. @ 80-100cm
x 2 rounds with no rest
B. "Empty BB warm-up"
5 Clean pull
5 Muscle clean
5 Front squat
10 Alternating lunges
x 2 sets
5 Power clean with 3sec. Pause in the catch pos.
5 Deep power clean with 3sec. Pause in the catch pos.
5 Squat clean with 3sec. Pause at the bottom pos.
x 2 sets
C. Hang power clean Daily max!
@ Up to 90kg
D. Strict pull-ups x max reps
Rest 2:00
x 4 sets
@ 10-12 controlled reps
E. Single DB overhead carry 1x24kg x 150m
...then 3x 10 Hollow rock + 10 Arch rock penalty
Thursday
"Condition and Gymnastics day"
A. For time:
50 Burpee Box jump-overs @ 60cm
B. 2 ring-pull + 2 strict MU till transition + 2 strict MU + 15sec. Ring support hold
x 5 sets with 90-120s. Rest btw sets
C. Max effort Ring support hold
@ 40-42"
D. For time:
21-15-9 Ring-pull
21-15-9 Push-up
42-30-18 Shoulder taps in HS pos. (wall facing)
E. 10/10 Kettlebell windmill @ medium weight
30/30sec. Side plank
x 3 sets
Friday
A. 1-arm Sotts press x 5/5 reps @ easy DB\ x 2-3 sets
@ 10kg DB
B. 1-arm Cossack squat 5/5 reps - in left arm + 5/5 reps - in right arm @ medium weight\ x 2 sets
@ 10kg DB
C. Squat clean Daily max!
@ 95kg
D. Every 1'30" x 5 sets Squat clean 2 reps @ 85% of daily max
*No tng! You can drop and rest 10-15sec. btw reps
@ 80kg
E. Clean pull x 3 reps @ 90-95-100% of 1RM\
@105kg / 110kg / 115kg
F. Back squat x 10 reps @ 65% of 1RM\ x 3 sets
@ 100-102,5kg
Then..
Pause pistol squat 5/5 reps x 3 sets
*pause 1 full sec. in bottom and top position too! No alternating!\
G. Max time hollow hold