6 aug – 8 aug

6-aug 7-aug 8-aug
Zondag Maandag Dinsdag
Werk op naar 3rm trap bar
deadlift

3×10 bulgarian split squat
+ DB

Skill:
Ring muscle up
(vereiste 5 strikte pull ups en 5 strikte dips)
OF
5×2-5 ring dips/bar dip
/bar dip+elastiek
15 min voor:
“Heavy”
1 Clean
1 Front Squat
1 Hang Clean
1 Front Squat
2 Push Jerks
(zonder de BB los te laten)
5 rondes voor tijd:
15 kb deadlift RX 64/48
400 m run
AMRAP 12
2-4-6-8-10-12-etc
ring muscle ups
thrusters RX 50/35

RX = muscle up
L4 = jumping muscle up
L3 = C2B
L2 = pull up
L1 = pull up trainer/ring row

After class:
1 min L sit (cumulatief)

20 EMOM@50/60% 1RM Clean

Minuut 1 – 2 Clean + 2 Hang Clean

Minuut 2 – 4 Push Jerk

After Class:

Front Squat 4X2@80%

(Rest 2minutes tussen sets)

Tumbling warm up
(max 12 min)
Thoracic flow
Lunge flow
Front rack stretch
2-3 rondes, elke ronde zwaarder
3 romanian deadlifts
3 clean pulls
3 muscle cleans + strict press
3 front squats, 3 sec pauze in de bodem
3 power cleans, 2 sec pauze in catch, zak daarna door in front squats + 3 push press
3 clean pull unders + 3 push jerks, 3 sec paue in catch
3 squat cleans + 3 split jerks, 3 sec pauze in catch
3 split press, 3 sec pauze boven in, met andere been voor

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