Workout of the Week

Gymnastics: Trening #9

A.Accessory – Scap Pull Up 3 x 20 ( 1:30 rest )
B.Accessory – Scap Push Up 3 x 20 ( 1:30 rest )

C. Strength – High Ring Pull Up ( neutral grip )
*for quality
5 x 1 – 3 rep ( tempo 8 0 1 0 ) ( 2:00 rest )

D.5 Sets:
20 Arch Rock
10 – 20 Pike Compression
1:30 – 2:00 rest

Weigthlifting: Trening #8

1. Snatch
A. 1×3 at 60%
B. 1×3 at 70%
C. 3×3 at 75%
*All reps are drop from the top

2. Snatch Pull
A. 3×3 at 90%
B. 2×3 at 95%

3. OHS
Triple at 80%
Single at 85%
Triple at 80%
Single at 87%
Triple at 80%
Single at 90%

Endurance & Conditioning. Trening #9

A. Warm Up (general)
1. Cardio – slow pace 5min (run, row, bike)
2. Warm Up (specific)

B. Workout.

5 Rounds:
400 m, tempo: AFAP, treadmill: incline 8
120 s rest

5 min rest

5 Rounds:
200 m, tempo: AFAP, treadmill: incline 2
60 s rest

CrossFit. Trening #8

Gymnastics strenght&conditioning

3 Rounds:
50% of max.rep Strict Ring Dip
5 Strict HSPU /Negative HSPU Deficite-tempo 4s/down
2 min rest

Endurance-Metcon
AMRAP 5:
600m Run Buy-In
12 Deadlifts 50% 1 Rm
12 Bar Facing Burpees
Rest 5:00
AMRAP 5:
600m Run Buy-In
9 Deadlifts 60% 1 Rm
9 Bar Facing Burpees
Rest 5:00
AMRAP 5:
600m Run Buy-In
6 Deadlifts 70% 1 Rm
6 Bar Facing Burpees