27 sep – 30 sep

27-sep 28-sep 29-sep 30-sep
Woensdag Donderdag Vrijdag Zaterdag
Hip rotation flow
Thoracic flow

2 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 squat cleans

BTN: Snatch

Met 30-35% van je max snatch, 1 set van de grond, andere set vanuit de hang:
2×5 snatch pull
2×5 muscle snatch
2×5 power snatch
2×5 diepe power snatch
2×5 squat snatch

EMOM 12
1. :40 crab walk
2. :40 monkey walk
3. :40 1 arm DB OH squat L
4. :40 1 arm DB OH squat R
15 min classic CF warm up
Doel:
Opwarmen, daarnaast krachtontwikkeling op pull ups en dips
5 Rondes
5 Power Clean@70/50kg
5 Cleans@70/50kg
5 Front Squats @70/50kg
5  Push Press@70/50kg
Score = Tijd
TC 12:00

Clean Grip Deadlift*
5X5@100% OF 1RM Clean
(Rest 2minutes between sets)
*dus geen mix grip

EMOM 12
1 Snatch + 1 Hang Snatch@
>65% of 1RM Snatch
*als je niet kan squat snatchen, doe je een power snatch

AMRAP 8
10 P.Snatch RX 35/25
30 du’s

Bench Press 6X2@80/85%
R 2:00

VOOR KWALITEIT
“Move slow get strong”
12 AMRAP
14/7 push ups
7/4 strict pull-up
14 single arm KB strict press (7 each arm)

For Time:
4 Rounds
300 m run*
15 t2b

*regen = 250 m row

1 RM front squat

In 2 tallen:
100-80-60-40-20
Burpee
Walking front rack KB lunge @32/24kg

Back Squat 6X4@80%
R 2:00″

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