[Homie]

דוגמה של כמה ימים ברצף
מן הסתם הסינגלים זה משקלים יחסית גבוהים (ביחס למתאמן כמובן)
האימונים שפתאום קצרים זה מפעם חוסר זמן אז או שאני משלים או אין מה לעשות, אני גם לומד וגם עובד ובית וזה אז לפעמים אין זמן

7*3 hang snatch
7 * 3 hang clean + 1 jerk
3*5 back squat
3*5 front squat

Then 6 rounds
5 pullups
10 burpees

6:20
________________________________________

Deadlift 10*1 75% rm1 rest 45 sec between reps
Bench
2*5 75%
2*3 80%
3*2 85%
60 sec rest between sets

3 * max reps + 3 reps pull ups
30 sec rest between sets

3*3 snatch grip press 30 sec rest between sets

20*3 20kg KB snatch
As fast as possible

3*10 reverse hypers with 20 kg
Rest 30 sec between sets

__________________________________

3 k interval run
3 k row

_________________________________

Power snatch practice
Power clean and jerk practice
Behind the neck jerk 5*2

Front squat 7* 1+1/4
with partner I go yo go

The wod
3 rounds 1 minute rest between
1 minute burpees
1 minute long throw medicine ball
1 minute single and double unders
1 minute 60 kg sled run
1 minute battle rope or whatever it is called

________________________________________

did dips 3-3-3-3-3-3-3-3
then pull ups holding with fingers + incline bench

___________________________________________

5*2 segment pulls for snatch
3*3 full snatch practice (getting better!!)
3* 3 snatch grip push press + 1 OHS (over head squat)

squat not so heavy, singles 60 to 140 45-60 minutes rest between reps
then
as many rounds as possible in 8 minutes
7 HSPU (hand stand push ups)
14 toes to bar
21 american swing 32 kg

________________________________

deadlift 3-3-3-3-3
bench 1-1-1-1-1-1
pull ups 1-1-1-5-5
high jumps first time!
then burpees 1 minutes test first time, did 26!!

____________________________________

Pistols practice with band 5*10 each leg
Split jerk + press practice
Weighted back extension 24 kg kb 3*10
then
3 k interval run
3 k row
25 minutes mobility

__________________________

מנוחה

___________________________

WL
Warm up: 2 snatch grip push press + ohs+ sots press* 3 sets
Snatch 7*1
Heaving snatch balance 5*3

Cond.
Partner wod
20 HSPU (regionals standard)
30 T2B
20 43kg Hang power Snatches
30 kb snatch 24kg
20 ghd sit ups
30 push press 43kg
20 pull ups

_____________________________

Bulgarian split squat 4*10
Incline DB bench 4*5
hip extension 3*10
3* 5 BOR + 8 deeps
Supine pull up 5*10 10 sec
rest between sets
5 rounds
6 high jumps
50 SU
3:20

_____________

3k run intervals 6.5-14.5 kph
Then 30 minutes mobility