Growing the Weightlifting here in the Northeast, One night at a time!
1-2 Sessions
A. Push Press - 10RM + 1x10@90%
B. Snatch Grip DL - 5RM + 1x5@90%
C. EMOM x 20
Odd: 3-4 Muscle Ups
Even: 3 TnG SqT Clean Thrusters ; ascending in weight
D. Row
500m Row x 8; rest 3 min between @90% (sustainable - per athlete)
Men - shoot for 1:39-1:42 Woman- shoot for 1:50-1:53
E. Accumulate 2 min of L-Sit Holds (your choice of progression)
F. GHD Weighted Situps 4 x 15
A. Push Press - 10RM + 1x10@90%
B. Snatch Grip DL - 5RM + 1x5@90%
C. EMOM x 20
Odd: 3-4 Muscle Ups
Even: 3 TnG SqT Clean Thrusters ; ascending in weight
D. Row
500m Row x 8; rest 3 min between @90% (sustainable - per athlete)
Men - shoot for 1:39-1:42 Woman- shoot for 1:50-1:53
E. Accumulate 2 min of L-Sit Holds (your choice of progression)
F. GHD Weighted Situps 4 x 15
A.) 185x8 (2 Rep PR) + 165x10
ReplyDeleteB.) 350x5 (PR) + 315x5
C.) EMOMx20
-Odd: 4 MU Unbroken x 10 sets
-Even: 135 --> 180(3rm PR) (increased by albs each set)
D.) Average Row of 1:36
E.) 2 min L-sit on parellettes done. took me forever biggest set was 20seconds =[
F.) Reaching down hurts my mid back so still working on these 4x15 done