HAPPY BIRTHDAY FOR TOMORROW, TEWIE GOUWS!
08h00 – 09h30
Olympic Lifting
1 Hang power snatch + 1 snatch balance + 1 snatch
6 x 1 (80%, or add 5-10kg from last week)
*One set is the sequence above performed once through.
1 Hang power clean + 1 hang clean + 1 clean
6 x 1 (80%)
*One set is the sequence above performed once through.
Split jerk
Build quickly to max, then,
80% x 2 x 3
09h30 – 10h30
Open Gym / Champion’s League WoD 4
Deadlift
3-3-3-3-3
*Tempo: 3 sec to above the knees – explode to lockout – 3 sec to lower – 2 sec to reset
3 rounds for time of:
75 double unders (x 4 singles)
20 ring dips
10 deadlifts (120/80kg)
Front squat
Build quickly to max, then,
80% x 2 x 3
1 hang power clean + 1 clean
5 x 2 (75% max clean)
*One set is the sequence above performed twice through.
Finisher
Wall balls
6 x 30 sec : 30 sec
Practice for 10 minutes:
Kick up to handstand and freestanding holds
For QUALITY
10 – 1:
HSPU
Ring row (Tempo: 3-2-3-2)
For time:
800m run
8 rounds of the couplet:
10 pistols (alternating)
10 KB swings (32/20kg)
800m run
