7/1/15

  • By silviub
  • 07 Jan, 2015
Beginner Barbell Rows 3×10 EMOM 10min Technique Work:                                                               Squat Clean and…

Beginner

  1. Barbell Rows 3×10
  2. EMOM 10min  Technique Work:                                                                Squat Clean and Jerk at a challenging weight (70% )
  1. For Quality:
3 Rounds of:
15 Hollow Rocks
15 AB Mat Sit Ups
20 sec. Plank

Intermediate

  1. Pendley Rows 3×8
2: EMOM 10min Technique Work:
2 Squat Clean and Jerk at 80%
  1. For Quality:
50 Hollow Rocks
50 AB Mat Sit Ups
3 min Plank

Advanced

1a. Pendley Rows 3×8
1b. Strict Chin Ups 3 x 10 tempo 3131
2: EMOM 10min Technique Work:
2 Squat Clean and Jerk at 85%
  1. For Quality:
50 Hollow Rocks
50 GHD Sit Ups
3 min Hanging L-sit (accumulated)
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