6.05-12.05.2024
Monday 6.05.2024
MGW League 24.3
For time:
500m row
40x Deadlift @25/40 kg
30x STOH @25/40 kg
20x front squats @25/40 kg
10x burpee over the bar
1k row
Tc: 12’
*Workout should be judged by group members.
**Start workout standing over the rower!
Tuesday 7.05.2024
Heavy day...
Monday 6.05.2024
A: Skill
Row
Deadlift
STOH
Front squat
BOTB
B: Conditioning
MGW League 24.3 modified
For time:
500m row
40x Deadlift
30x STOH
20x front squats
10x burpee over the bar
Tc: 9’
*Split anyhow
Wednesday 8.05.2024
A: Skill
Toe support pull ups
Strict pull up
Beat swing...
Praca dodatkowa do samodzielnego wykonania po treningu
Accessory work to do by yourself after the workout
Główny cel tego cyklu to praca nad siłą w podciąganiu na drążku. Część akcesoryjna zawiera zadanie główne, prehab pod konkretne stawy, pracę nad corem i nad rozciąganiem. Jeśli brakuje Ci czasu...
Tuesday 7.05.2024
A: Strength:
4 sets of:
1xKB
2x Dead snatch
4x Snatch
8x Push jerk
12m OH carry
-One set is complex done by both arms.
-Look for heavy weight for complex done unbroken. First set should be already demanding.
-Go every 3’30”
B: Conditioning
AMRAP 9’
8x (KB weighted) Single-leg...