28 & 29 juni

Dinsdag 28 juni
1a. 2 rondes met lege BB: 5 good mornings,

5 back squats, 5 elbow rotations, 5 push presses,

5 stiff leg deadlifts, 5 front squats
1b. 1:00 su/du practice
2. PC skill

3. Hip stretch 2x:90

4. Deadlift 5 RM TnG
5. Deadlift  3×3 @ 5 RM TnG

6.
3 rondes voor tijd, TC 18:00
15 power cleans RX 70/45
30 push ups
60 du’s

OLY
1. OHS complex
2. Sn warm up
3. Snatch

3.1 Max out in singles.

3.2 Drop down to 80% and max out again.

4. Clean & Jerk (squat clean + split jerk)

4.1 Max out in singles.

4.2 Drop down to 90% and do five additional sets of singles.

4.3 Drop down to 80% and do three additional sets of doubles. First do the cleans and then the two jerks.

4.4 Drop down to 50% and do one set of max-reps clusters.

Woensdag 29 juni
1a. 3x :30 du/su
1b. 3x 10m spiderman
1c. 5 langzame pvc pijp goodmornings
1d. 5 langzame pvc pijp back squats

2. Mob: Ankle, couch stretch

3. Back squat 6×3 @ 80%

4.
12 min AMRAP
10 front squats RX 60/40
15 t2b
20/16 cal row

ENDURANCE
400m progressies


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