Jingle Bells & more 1.0
9 week(s) / 3 day(s) per week
by Papilloud Grégoire
Targets of this 9-week program :
- skill work with single heavy dumbbells & kettlebells
- skill work with dual dumbbells & dual kettlebells
- strength set every training day
- short, middle and long workouts mix
Preview : Week 3 / Day 2
1. Mobility
- 15' GOWOD Mobility First
15'
2. Warm up
2 rounds :
- 20 Banded Pull Apparts
- 20 Banded Strict Presses
- 10 Slow Burpees
6'
3. Skill
Devil Presses
EMOM 10’ :
- 4 SA Alt. Devil Presses
=> SA = single arm
THEN in a 10' clock :
- 4x 5 Dual Dumbbell Devil Presses
=> up to max
20'
4. Strength
Biceps, Triceps & Core
EMOM 16’ :
M1 : 10 Barbell Biceps Curls w/pause
M2 : 2x 10 Dumbbell Standing Lat. Crunches (L)
M3 : 10 Feet Elevated Parallettes Dips
M4 : 2x 10 Dumbbell Standing Lat. Crunches (R)
=> crunches = 10x side up & down / 10x front up & down
16'
5. Workout
Fire It Up
For Time :
- 100 Hang Power Cleans
- 100 Strict Presses
- 100 Push Presses
=> empty barbell = 20/15kg
=> timecap 14'
14'
