Primary Training Session
Get Moving || Warm-Up
Spend 6-8 minutes working on some T-Spine mobility.
Suggested videos to follow:
Video 1
Followed by…
Two sets of:
60 Second Bike or Row
50 Foot Suitcase Carry (each arm)
50 Foot Single Arm Overhead Carry (each arm)
100 Foot Double Kettlebell Front Rack Carry
Followed by…
Three sets of:
Clean-Grip Romanian Deadlift x 3 reps
Clean High Pull from Below Knee x 3 reps
Front Squat x 3 reps
Hang Power Clean x 3 reps
Clean from Below Knee x 3 reps
*empty barbell up to 95/65lbs
a.
Every 2 minutes, for 20 minutes (10 sets of):
Hang Clean + Clean + Jerk
*Drop and reset between reps.
**Start at 65% and build by 2-5% every rep based on quality.
B.
Every 3 minutes, for 15 minutes (5 sets of):
2-3 Tempo Front Squats @ 75-80% @ 21X!
C.
Three sets of:
10 Romanian Deadlifts
Rest 30-45 seconds
8-10 Bulgarian Split Squats (each leg)
Rest as needed
C.
Option A:
Complete as many reps as possible in 5 minutes of:
30 Ring Muscle Ups
Max Clean and Jerks in the remaining time (135/95lbs)
Option B:
Complete as many reps as possible in 5 minutes of:
45 Stationary Dips
Max Clean and Jerks in the remaining time (135/95lbs)
Option C:
Complete as many reps as possible in 5 minutes of:
60 Chest to Bar Pull-Ups
Max Clean and Jerks in the remaining time (135/95lbs)
Option D:
Complete as many reps as possible in 5 minutes of:
75 GHD Sit-Ups
Max Clean and Jerks in the remaining time (135/95lbs)
Conditioning Training Note
One gymnastics blast and then hammer the clean and jerks. Regardless of which option you’re choosing, your buy in should take no more than 4 minutes, which leaves you with at least 60 seconds to accumulate clean and jerks. Can you finish “Grace” in this time?
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Yaptırdığım bakımdan çok ama çok memnun kaldım. Resmen hayatımı kurtardı hayatımı borçluyum çok kötü durumdayken şuan mutluyum huzurluyum teşekkür ediyorum.
İşinin ehli çok iyi bir medyum herkese tavsiye ederim
Çok baskıcı bir ailede büyüdüm ve ailem tıp okumamı istiyordu ben ise konservatuarı istiyordum ailemden gizli okula yazıldım ve iki senedir duymadilar sonunda aklıma büyü yaptırmak geldi ve birinin tavsiyesi üzerine danıştım ikna büyüsü yaptı kendisi ve çok şükür ailem herşeye çok olumlu bakıyor artık iyiki tanıdım sizi