Thursday 18, June – 2020

A) Gymnastic strength:
EMOM 10
30″ Strict HSPU
30″ rest

B) METCON (30′)
Short intervals: goal is go fast! Weigth should be less than you 40% of 1RM jerk, scale as need.

4 sets: 60″ ON / 3O” REST
10 shoulder to overhead 50/30 kg,
5 V Up/ tuck up
Max push ups

2′ rest

6 sets: 40″ ON / 20″ REST
8 shoulder to overhead 50/30 kg,
4 V Up/ tuck up
Max push ups

2′ rest

8 sets: 30″ ON / 15″ OFF
6 shoulder to overhead 50/30 kg,
3 V Up/ tuck up
Max push ups

2′ rest

12 sets: 20″ ON/ 10″ OFF, ALTERNATING
Max shoulder to overhead 50/30 kg,
Max V up
Max push up

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