Monday 3.06.2024
Warm up 800m Run
Front Squat ( 1-1-1 )
Power Jerk ( 1-1-1 )
WOD
3 Rounds (3:00)
21/15 Cal Row
15 Hang DB C&J 25/17kg
Max Reps Burpee over the DB
Rest 1:00
Tuesday 4.06.2024
Functional Bodybuilding
Seated Barbel Shoulder Press 3×10
Pendlay Barbell Row 3×10
Bench Press 3×10
WOD
9 Rounds
40 Double Under
9 Thrusters 40/27
Wednesday 5.06.2024
Battle Cancer Prep
Team of 3
5min Max Effort
1)Ski ( 1 working 1 resting )
2min Rest
5min Max Effort
2)Deadlift ( 2 working )
2min Rest
5min Max Effort
3)Echo Bike ( 1 Working 1 resting )
2min Rest
5min Max Effort
4)Hang DB Snatch ( 2 working )
2min Rest
5min Max Effort
5)Burpee Over the Hurdle ( 2working )
2min Rest
Barbell Club (Repeat )
Snatch Warm Up
Accessories
Klokov Snatch Hang High Pull 3×5 @50-60%
Snatch Deadlift Deficit 3×5 @110%
Main Set
4@50%
3@60%
2@70%
1@80%
Snatch Pull + Hang Power Snatch + Squat Snatch + OHS
Thursday 6.06.2024
Tabata “ Med Ball Clean “
Barbell Clean & Jerk ( 1 – 1 – 1 )
WOD
30 Clean & Jerks 60/40
Every time break 10 Med Ball Clean To Shoulder
Friday 7.06.2024
Stretch Flexibility
[ Functional Bodybuilding ]
3 Sets
12-8 Front Rack Reverse Lunges
3 Sets
12-15 GHD Sit Ups
WOD
3 Wall Walk
9 Box Jump Over
12 T2B
Gymnastic
Week 11
Hand Stand Walk
Saturday 8.06.2024
Dynamic Warm Up
Barbell Warm Up “ Snatch “
WOD
4 Rounds
1:00 Snatch 50/35kg
1:00 Echo Bike
1:00 Wall Ball
Rest 1:00
Barbell Club ( Repeat )
Clean & Jerk Warm Up
Accessories
Split Sots Press 2×5 @30%
Hang Muscle Clean 2×5 @50-60%
Clean Pull 2×5 @50-60%
Main Set
4@50%
3@60%
2@70%
1@80%
Power Clean + Front Squat + Split Jerk
Sunday 9.06.2024
Dynamic Warm Up
Conditioning
3 Rounds ( Every 15min )
1400m Run
3000m Bike
Gymnastic
Week 11
Hand Stand Walk