JLM Throwdown 2020 חימום, תכנון והכנה לקוואליפייר
Friday: Events 5 & 1
Saturday: Event 2
Sunday: Events 3+4
Friday February 21, 2020 (Events 5 & 1)
A) General Warm-up:
10min @Easy Pace
1:00 Bike/Row
10 Ring Rows
10 Overhead Squats 20/15kg
10/10 Single Arm KBS
+
2 Sets:
30-45sec Foam Roller Deadbug
30-45sec Bird Dogs
+
Any mobility of choice
B) CP Hit
Power Snatch:
Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch x 3 reps
Keep the barbell close and be quick and aggressive in your turnover.
+
Every 2 minutes, for 10 minutes (5 sets):
Power Snatch x 1 rep
Loading per set (by %): 60-65%, 70-75%, 80-85%, Last rep by feeling
C) Primer:
Every 2:00 for 4:00
10sec AB Sprint + 1.1.1 Power Snatch 60/42kg
Every 2:00 for 4:00
10sec AB Sprint + 1.1.1 Clean & Jerk 60/42kg
*Quick Singles
*Rest and hydrate prior to Event 5
D) Event 5:
*Reps were not announced yet
For Time:
Snatch 60/42kg
Clean & Jerks 60/42kg
*Time cap 9min
E) Rest:
10min Row @Very Easy - Flush the waste
+
Rest
*Depending on the schedule, if there is an option to do an AM & PM session, this will be the best. If not then make sure to rest and recover.
F) Primer:
3 Rounds @75%,80%,85% Effort
1:30 AMRAP
Half of workout round in terms of reps
1:30 Rest
G) Event 1:
*Reps were not announced yet
7min AMRAP
Double Unders
Box Jump Overs
C2B
Box Jump Overs
Bar MU
Saturday, February 22, 2020 (Event 2)
A) Aerobic Warm-up:
4 Min Easy Row 65%
no rest
4 Min EMOM: 10 No Push-up Burpee Over the Rower
no rest
4 Min Easy Row 65%
no rest
4 Min EMOM: 10 Burpees Over the Rower
no rest
4 Min EMOM: 10 Cal Row Sprint
*Rest and Hydrate prior to Event 2
B) Event 2:
*Reps were not announced yet
For Time:
Cal Row
Burpee Over Rower
Sunday, February 23, 2020 (Event 3+4)
General Warmup:
3 Sets
30sec Hollow Body Flutter Kicks
30sec Sorenson (plate loaded in front of chest) or Feet Elevated Hamstring Plank
10 Single-Leg Glute Bridge/leg (bodyweight or use a light band)
5/5 Half Kneeling Bottom-up KB Press
Rest as needed
A) CP Hit:
10min To Build up for heavy for today:
1 Power Clean + 1 Push Press
B) Primer:
2 Sets:
10 Deadlift
10 DB Snatch
5/5 DB Hang C&J
4 Alt. One Arm Devil Press
1st Set: 60/40kg, 15/10kg DB
2nd Set: 80/60kg, 22.5/15kg DB
+
1 Sets:
8 Deadlift
8 DB Snatch
4/4 DB Hang C&J
2 Alt. One Arm Devil Press
1st Set: 100/70kg, 25/17.5kg DB
+
1 Set:
6 Deadlift
8 DB Snatch
4/4 DB Hang C&J
2 Alt. One Arm Devil Press
1st Set: 110/85kg, 30/22.5kg DB or heavier
Rest and Hydrate prior to Event 3+4
C) Event 3+4:
*Reps were not announced yet
0:00-8:00
For Time:
Deadlift 110kg
DB Snatch 30kg
Deadlift
DB Hang C&J R
DB Hang C&J L
Deadlift
Alt. One Arm Devil Press
8:00-12:00
1RM Push Press
*From the Floor