“Wom re-test”
Lift primer : 3 rounds empty bar DT Lift : 1rm bench press Wod : DT 12- deadlifts 9- hang power cleans 6- push jerk
“Temporal Lobe”
Lift Primer : 5 muscle cleans 5 front squats 5 pull-ups 5min emom (95/65) Lift : Power clean + power jerk (2+1)RM into 3 attemps HS PCJ WOD : 5k Row
”Amygdala”
Primer : 5 sets x 5 reps squat therepy Lift : 2rm back squat into 3 attemps at HS WOD: 135/95-95/65-45/35 (increase load on feel) 20 min emom odd min 3 full snatches even min 10 box jumps 24/20” [...]
“Prefrontal Cortex”
Skill primer: 5 dips + 6 pistols (3 each leg) 5 min emom Lift : Power Snatch + OHS (2+ 1) into 3 attemps at Hs power snatch Wod : if break on any movement then must run 100m 10 cals erg 10 ttb [...]
“Strong person”
Primer : single leg dL + row 3sx10r each leg Lift: 2rm Deadlift – 3 attempts at HS Wod: 135/95-95/65 200 burpees every min stop and do 2/1 Power Clean and jerk
”Squat to recover from squats”
Lift primer : revers kettle bell press + single leg dl 5reps each movement x 3 sets. Lift : Pj + jerk Rm into 3 attemps HS Jerk Wod: 135/95-95/65 1o Back squat 100 m run 30 sec rest 10rft Buy [...]