Weightlifting

Tisdag

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 squat

 

Torsdag

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

 

Strength session one

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 session two

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 sessions are non-classes and complimentory to the weightlifting classes. They are performed without a coach in the Open gym.

 

Gymnastics

Onsdag

Build to Bar Muscle-ups

AMQRAP 12 min
1-5 Bar Muscle-ups/Drills

Every 75 sec, 4 rounds
3-5 Banded Chest to bar

 

Fredag

Build to Ring Dips/Muscle-ups

AMQRAP 8 min
3-5 Strict ring Muscle-up transitions

AMQRAP 8 min
3-5 Strict ring Dips