DATE

2022/10/12 MITTWOCH Lessonplan

For time:
12-9-6:
Clean and jerks (56/84 kg)
Bar muscle-ups

TIMECAP 10:00

DYNAMIC WARM-UP | 6:00
2 sets:
1:00 jumping jacks
:20 hollow rocks
:20 bent-over rows
:20 shoulder presses
– Rest/transition for :10-:20 between movements.

CLEAN AND JERK | 8:00
5 deadlifts
5 power cleans
3-5 jump-and-land, hands on shoulders
3-5 push jerks
10 clean and jerks

BUILD-UP | 6:00
EMOM 5:
3 clean and jerks
– Complete all reps as fast singles.

BAR MUSCLE-UP | 8:00
10 kip swings
3 kip swings + 3 big kips
3-5 kipping pull-ups or C2B pull-ups
2 x climbing pull-up drill
1-3 bar muscle-ups

MINI-ROUND | 2:00
1 set:
2 clean and jerks
3-5 bar muscle-up
2 clean and jerks
– BMU must be unbroken.

ACCESSORY | 9:00
Accumulate:
50 strict ring dips | banded | 3:00 ring support hold
rest 1:00 between sets

STRETCHING | 4:00
2 sets:
:30 cobra stretch
:30 pigeon stretch/leg