Mer 26/01/2022

[vc_section][vc_row][vc_column][vc_column_text]WARMUP
E.M.O.M. 12
30″ ON/30″ OFF
– ROPE JUMP SU;
– BANDED GOOD MORNING;
– GROUND TO OVER HEAD WITH PLATE;
– 1′ REST[/vc_column_text][vc_column_text]FRONT SQUAT
EVERY 3min x 5 SETS
FIND HEAVY SINGLE OF THE DAY[/vc_column_text][ut_custom_shortcode][wpdatatable id=31][/ut_custom_shortcode][vc_column_text]————————————-
CLEAN & JERK
EVERY 2min X 5 SETS
FIND HEAVY SINGLE OF THE DAY
THEN
3 SETS OF 2 + 1 REPS @80% HEAVY SINGLE[/vc_column_text][ut_custom_shortcode][wpdatatable id=32][/ut_custom_shortcode][vc_column_text]5 SETS OF
3 HIGH PULL + 5 SNATCH DEADLIFT @ 110% OF 1RM[/vc_column_text][vc_column_text]BACK SQUAT
EVERY 3min x 5 SETS
FIND HEAVY SINGLE OF THE DAY[/vc_column_text][ut_custom_shortcode][wpdatatable id=28][/ut_custom_shortcode][vc_column_text]PAUSED BACK SQUAT
3 SETS OF 3 REPS @80%
PAUSE IN BOTTOM[/vc_column_text][vc_column_text]SEATED BOX JUMP
6 SETS OF
5 REPS
https://www.catalystathletics.com/exercise/552/Seated-Box-Jump/
——————————————
ABS
Tabata 30″ ON/30″ OFF
flutter kicks 50 reps
Plank on elbows
REST 2 MIN
3 SETS OF
Ab mat sit-up 15 reps
Reverse crunch
REST 60 SEC
REST 2 MIN BTW
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