Peter
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Performance: <90 mon
A. High Hang Snatch (blocks or hang)
3RM + 2×3@90%
B. Emom x 24
Minute 1: 25 Du + 5 hang power snatch
Minute 2: 15 / 12 cal bike
Minute 3: max 10m shuttle sandbag runs
Minute 4: 6 bar muscle ups
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Competition: (2 sessions)
Weightlifting
Weightlifting:
A. High Hang Snatch (blocks or hang)
3RM + 2×3@90%
B. Snatch Grip Deadlift: 5RM (positional)
1×5 @90%
C. RDL : 4 x 5 heavy
Gymnastics:
A. 7 x 4 Band resisted Ring Dips
banded essentially pulling u down so when locked out up top, banded tension is present.
B. 5 x 5 Pausing Russian Dips / :2 pause AF bottom
C. 4 x 0:30’s False Grip Holds on Rings (add weight)
D. Handstand Walking 5 x 40′ Rest 1:1
* use ramp / obstacles for those who can
Conditioning:
A. Emom x 24
Minute 1: 25 Du + 5 hang power snatch
Minute 2: 15 / 12 cal bike
Minute 3: max 10m shuttle sandbag runs
Minute 4: 6 bar muscle ups
B. Ski / c2
27 cal ski
55 c2 bike
24 cal ski
48 cal c2
21 cal ski
42 cal c2
15 cal ski
30 cal c2
9 cal Ski
18 cal c2