Year: 2022

 Kamis, 29 des 22 Warm up: Pull up hookgrip snatch, power snatch, overhead squat, 3 rep x 4 set 1. Squat Snatch 3 rep x 2 set 80% 2 rep x 2 set 90% 1 rep x 2 set 95% Rest 5 mnit 1. Clean & jerk 2+2 rep x 2 set 80% 1+1 […]

 Gymnastic Strength Warm up Row 500 m 2 sets of 1 mins plank 5 Hindu Push Up 5 Behind the neck strict press   Supersets 1 4 sets of 8 Strict Press 60m/2 laps KB Farmer Carry    Supersets 2 4 sets of 4 Kipping HSPU or 2 Wall walk 6 Ring Dips or Box […]

Gymnastic Strength Warm up 2 mins single unders 2 rounds of 8 Air Squat 4 Inch worm EMOM 12 mins Odd mins : 10-15 KB Swing + 10-15 KB Goblet Squat Even mins : rest Supersets  4 Sets of 8 Back Squat  8 Strict Press 12 Hollow rock METCON Warm up   500 m row […]

 METCON Warm up Dynamic stretching Conditioning 3 Rounds of 1000 m Row 100 Double unders or 200 Single unders 50 sit up 50 walking lunges 25 Cal bike/ski 25 KB swing (16/12 kg) Time cap 45 mins   Olympic Weightlifting Warm up: Pull up + Muscle snatch + overhead squat 3rep x 5set Snatch […]

1 June 2022 Gymnastic Strength Warm up Jumping Jack 1 mins 2 rounds of 1 mins Plank 10 Cossack Squat (5 each leg) 10 Single arm DB Strict Press Supersets 1  4 sets of 8 Strict Press 8 Walking Front rack lunges Supersets 2  4 sets of 8 Box Dips 8 Front Squat Supersets 3 […]

 METCON Warm up Dynamic stretching Conditioning 5 Rounds of 25 Air Squat 25 Cal Row 25 walking lunges 50 Single unders 50 Mountain climbers (25 each leg)    Oly. Weightlifting  Warm up  Pull up hookgrip snatch 5rep x 3set Muscle snatch 5rep x 3set Overhead Squat 5rep x 3set Snatch 3 rep x 3 […]