WEEK 10 DAY 1
PREP
2 rounds
20 sec hollow body hold
30 sec hang/ supinated grip hang
15 KB-swing (russian) @24/ 16
10 PVC pass-through + 10 PVC OHS
PRACTICE
EMOM 5:
3 snatch pull + 3 hang power snatch
@30-40/ 15-20
EMOM 5:
2 snatch pull + 2 hang power snatch +
@40-50/ 20-25
STRENGTH
EMOM 15:
1 snatch pull + 1 hang power snatch @heavy
CONDITIONING
3 rounds
1:00 max power snatch @40-50/25-30
1:00 rest
CFVP Class WOD:
back squat 5x 5
AMRAP 6:
10 DB box step-ups (alt.)
10 DB snath (alt.)
@30/ 15
WEEK 10 DAY 2
PREP
2 rounds
20-30 sec hollow body hold
10 good morning
10 romanian deadlift
@30/ 15
PRACTICE 1
reverse TABATA (8x 10 sec work/ 20 sec rest)
L-sit (on two dumbbells)
STRENGTH
4 rounds
7.5m singe-arm overhead walking lunge @22.5/ 15 (right arm, alternating legs)
10 DB single-legged deadlift @22.5/ 15 (left leg)
7.5m singe-arm overhead walking lunge @22.5/ 15 (left arm, alternating legs)
10 DB single-legged deadlift @22.5/ 15 (right leg)
•köröként növelhető a súly, lehet kisebbről kezdeni és nagyobbra is menni•
CONDITIONING
AMRAP 3:
double DB devil's press @22,5-22.5/ 15-15
•mindenkép clean and jerk technika, tehát vállról tovább lökés, akár a dupla 30-as is előkerülhet ehhez•
CFVP Class WOD
EMOM 10:
3 overhead squats @heavy
AMRAP 5:
5 overhead squats
10 strict toes-to-bars
WEEK 10 DAY 3
PREP
3 rounds
100 single-under
20 glute bridge/ 10-10 single-legged glute bridge
10 hand-release push-ups
Skill Conditioning
5 rounds
2:00 bike erg/ air bike
1:00 double-under
2:00 row/ ski erg
1:00 handstand (walk)
CFVP Class WOD
4 rounds
3:00 work/ 1:00 rest
15 thrusters @45/ 30
15 burpee over the bar
max chest-to-bars/ pull-ups in remaining time
WEEK 10 DAY 4
PREP
2 rounds
10x belly inhale + 3-5 sec hollow body hold
10-10 bulgarian split squat @16/ 12
10-10 DB single-legged deadlift @15/ 10
PRACTICE
EMOM 5
1 tempo front squat (5 sec down, 3 sec hold bottom position) @40/ 25
STRENGTH
front squat
6 sets of 2 reps every 3:00 @heavy (+ 5-7.5 kg múlt héthez képest)
SQUAT CONDITIONING
front squat
3 sets of 10 reps @70-80% of heavy 3 every 2:30 (vagy + 5-7.5 kg múlt héthez képest)
CFVP Class WOD
AMRAP 15:
10 strict HSPU
10 KB-swing (american) @24
10 strict pull-ups
10 KB-swing (american) @24
WEEK 10 DAY 5
PREP
EMOM 10:
40 sec single-under/ 20 sec rest
PRACTICE
EMOM 16:
(1) L-sit (holding two DB's, 1 attempt each minute)
(2) 30 sec double-unders
POWER
EMOM 5:
3 hang power snatch @30-35/ 15-20
EMOM 5:
1 hang power snatch @40-50/ 25-30
•lehető leggyorsabb, robbanékonyabb kivitelezés a cél. Inkább legyen kisebb a súly•
CFVP Class WOD:
clean 5-3-3-1-1-1
AMRAP 7:
7 squat clean @60/ 35
7 strict ring-dip/ strict HSPU
