Workouts

In the Gym December 7th

IWT

10:00 warm up
2×5 wall squat
2×8 shoulder openers
2×5 cuban press
2×5 goblet squat

then
10x Clean & Jerk 50% 1RM which is likely 50% BW (or so) + 500m row
3 rounds, 2:00 rest between rounds

then
10x Front Squat 70% 1 RM this will be closer to 75% BW (go up in weight if too easy) + 60sec all out Airdyne
3 rounds, 2:00 rest between each

then
8x Single Arm Horizontal Row (use FST, feet on bench 4x per arm)
+ 8x Ring Dip
+ 8x Hanging L-seat
+ 8x Ring Push Up
+ 8x HSPU use bar in rack to spot movement with legs
3 rounds, rest as necessary

In the Gym December 4th

Power Endurance

10:00 warm up
2×10 shoulder openers
3×5 wall squats
3×5 cuban press
2×5 goblet squat

Then
KB Javorek Complex
6x DL
6x Curl
6x Front Squat
6x Jerk
6x OHS
6x Snatch or Back Squat
3 rounds, increase weight each round

Then: Team Play
P1: 10x C & J + 500m Row
P2: 10x FS + 50cal Airdyne
do 3 rounds, then switch and do 3 rounds of the other

Then: Cool down

In the Gym December 2nd

Power Endurance

10:00 warm up
2 x 5 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
10x DB PP x 2

then
HSPU Ladder 10 – 1 (or handstand Holds)

Then
10x Bench Press + 20x Whip Smash
x 5

Then
6:00 30/30 row, real time based on 500m time
or
20/10 Band Sprints