Wednesday, May 22nd
Warm-up
Warm-up
EMOM 9
1st. Row 12/10 cal
2nd. 15 seconds elbows plank + 15 seconds/side side plank
3rd. 10 double KB snatch @light
1st. Row 12/10 cal
2nd. 15 seconds elbows plank + 15 seconds/side side plank
3rd. 10 double KB snatch @light
B. Soft tissue mobilization
With a foam roller, a LaCrosse ball or a barbell
1 minutes/side
Lats smash
C. Shoulder activation
2 sets
1 strict chin up (control the descent until your arms are fully extended and hold 3 seconds at the bottom)
5 banded W pulls
5 W band pull apart
5 banded W to Y
Gymnastics
Pull-ups (5 x 20 seconds)
Metcon
Metcon (AMRAP – Rounds and Reps)
12 minute amrap
5 power snatch 135/95
8 bar facing burpees
20 recovery air squats
Comp
Gymnastics
Handstand Push-ups (8 x 2-6)
EMOM 8 minutes
2-6 strict reps, locking out as quickly as possible
2-6 strict reps, locking out as quickly as possible
Accessory
Metcon
4 sets
8 Body rows
6/arm Tall kneeling landmine press
8 Body rows
6/arm Tall kneeling landmine press
Tall kneeling landmine press:
Post chain
Metcon
4 sets
6 unilateral glute bridge/leg, with band hold top for 5 seconds
6 unilateral glute bridge/leg, with band hold top for 5 seconds
Core
Metcon
Hollow body hold
5 x 30 seconds, rest as needed
5 x 30 seconds, rest as needed
5 x 20 seconds on, 40 seconds off