Author: The Black Book

OPTION 1
MAX REPS OF STRICT PULLUP
OTM 5 @30-40%

OPTION 2
OTM 8
STRICT PULLUP @30-40%

21 – 15 – 9
HANG POWER SNATCH 45/30
PULLUP / JUMPING PULLUP

New coach pics: Annastiina

Shoulder press 10-8-6-4-2 reps

Back squat 10-8-6-4-2 reps

“JT”
21-15-9 REPS FOR TIME OF:
HANDSTAND PUSH-UPS
RING DIPS
PUSH-UPS

Compare your score.

PISTOL SQUAT TECHNIQUE

PARTNER WORKOUT
60-40-20 REPS OF:
SKI CALORIES
PISTOL SQUAT (ALTERNATING) / W. LUNGES
KETTLEBELL SWING 24/16KG

LOW HANG POWER SNATCH 4 X 5 REPS AT 55-65% OF YOUR 1RM SNATCH.

LOW HANG SNATCH 4 X 3 REPS AT 65%-75 OF YOUR 1RM SNATCH.

LOW HANG SNATCH PULLS 4 X 2 AT 75-85% 1RM SNATCH

DO ONE SET EVERY THREE MINUTES OR FASTER.

EVERY 4 MINUTES FOR 5 ROUNDS:
15 WALLBALLS 20/14LBS
14 V-UPS
13 SUMO DEADLIFT HIGH-PULL 40/30KG
12 BOX JUMPS 60/50CM

MUSCLE-UP TECHNIQUE

3 SETS OF MUSCLE-UPS REST 2 MIN
(JUMPING MUSCLE-UPS WITH PAUSE ON DIP 3 SEC)

3 ROUNDS NOT FOR TIME
DB ROWS (SET OF 15)
HINGE ROWS (3-6 REPS
RUSSIAN DIPS (5-10 REPS)

2 ROUNDS:
2 MIN BOX STEP-UPS 70/60CM
2 MIN KB CLEAN & JERK 24/16KG

REST 2 MINUTES

2 ROUNDS:
2 MIN DOUBLE-UNDER
2 MIN CLEAN & JERK 45/30KG

Greenhorn Challenge 2020 podium.