La 19.3.2016

WU
2 Sets of 10 Yards Each:
Knee Pulls, Quad Pulls, Lateral Lunge, Toe Pulls, Carioca, Scissor Kicks, Scorpion

Glute activation circuit 10 yards each, hip flexor stretch 60 sec each side, band pull- apart 3×10

+ muuta länmittelyä tarpeen mukaan

20min

*** THE OPEN 16.4***

Workout 16.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts @100/70
55 wall-ball shots
55-calorie row
55 handstand push-ups

or

a) POWER SNATCH + SNATCH
5x 1
Work at 80% of your 1RM Snatch in Week 1.
75% in Week 2. 80% in Week 3. 75% in Week 4. 80% in Week 5.

b) CLEAN
5x 1
Work at 85% of your 1RM Clean & Jerk in Week 1.
80% in Week 2. 85% in Week 3. 80% in Week 4. 85% in Week 5.
E90sec

c) THRUSTER
4x 1
Work at 75% of your 1RM Clean & Jerk in Week 1.
70% in Week 2. 75% in Week 3. 70% in Week 4. 75% in Week 5.
E90sec

a+b+c 20min

d) STRICT C2B 4x 8
Band assisted if necessary

e) COMPLEX
Superset for 3 rds
Isometric Back Extension 45sec
Barbell Step Ups 6 each leg, 12 total- keep it light

d+e 15min