Weightlifting
Tisdag
5 x 3 Jerk behind the neck from split
5 x 1 + 1 + 1 Clean pull + Hang clean + Paused jerk
5 x 1 + 3 Clean + Jerk drive
Torsdag
5 x 3 Snatch from power position
5 x 1 + 1 + 1 Snatch high pull + Hip snatch + Hang Snatch
5 x 2-3 Snatch balance/Overhead squa
Strength session one
3×5 Paused back squat (2 sec active bottom position)
5×3 Snatch hang pull
3 Rounds of
5 Snatch press
5 Tempo Hanging leg raises
5/side DB rows
Strength session two
3×5 Tempo front squats (slow down fast up)
3×5 Clean deadlifts
3 Rounds of
5 Seated strict press
5-25 GHD sit-ups
5/side Bent over row to external rotations
*Strength sessions are non-classes and complimentory to the weightlifting classes. They are performed without a coach in the Open gym.
Gymnastics
Onsdag
Build to Handstand walk
AMQRAP 12 min
1-20m Handstand walk/10-30s Handstand walk drills
EMOM 5 min
10-15 DB Seesaw Press
Fredag
Build to Pull-ups
AMQRAP 10 min
3-10 Kipping/Butterfly Pull-ups
Every 75s, 5 rounds
3 Strict/weighted Pull-ups