Ma 21.05.

WU for 5’ rounds of
3 Muscle Clean- 3 Thruster- 1 3pos clean

A) 40’ Clean
E2,5M x16, build to heavy
4x 2 Depth Jumps+ 2 Knee/ Box Jumps
4x 3 Position Clean
4x 1 Hang Power Clean+ 1 Power Clean
4x 2 Clean Pull

Su 20.05.

Rest.

La 19.05.

WU for 5’
rounds of 5
bent row-  push press- ohs

A) 20′

5rds E3M
Push Press x5
Build to heavy

B) 20′

E90sec for 3 rounds
1) 10 Chin Up
2) 10 OHS @40/30
3) 10 GHD back extension
4) 10 Weighted sit up

Pe 18.05.

WU for 10’

rounds of 5
KBS- Sumo Squat Jumps- Push Ups

 

“Whitten”

5rds (for time)
22 KBS @32/24
22 BXJ
400m run
22 Burpees
22 WB

time cap 45min

To 17.05.

Rest

Ke 16.05.

WU for 5’ rounds of

3 Muscle Clean- 3 Thruster- 1 3pos clean

A or B)

30’ ROW 3
8x750m/560m/375m, 45sec rest @test row 500m avg. pace

or RUN 4

26x 100m run @65%-75% focus on running form+ 50m walk @swift pace

A or B)

3 Position Clean technique, light weight

Ti 15.05.

WU for 5’

rounds of
7 push press- 7 bent row- 7 sumo squat jumps

A or B)

30’ ROW 3
8 x750m/560m/375m, 45sec rest @test row 500m avg. pace

or RUN 4
26x 100m run @65%-75% focus on running form+ 50m walk @swift pace

A or B)

Power Jerk technique
Sets of 5 Power Jerk, light weight

Ma 14.05.

WU for 10’

Rounds of 5
Scap pull- up- Scap push up- Ring Row- Bench Dip

A)

E3M x6
Muscle Up (or toenail) x2-5

B)

E90sec for 3rds
1) 1 rope
2) 8 FG Ring Row
3) 40/80 du/su

Su 13.05.

Rest.

La 12.05. BS

WU for 10’, rounds of 5
Single leg deadlifts (5/5)- Hang Power Snatches- Good mornings- Snatch Balances

A) 15’ E3M for 5 rounds
3 position snatch, work to max weight

B) 25’ BACK SQUAT
Build to 5RM (5 sets)

C) 10’ Complete
Strict chinup 3×8 (banded, normal, weighted)

Extra
Rom. DL 3×8 @8RM