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 1
1. Mobility
- 15' GOWOD Mobility First
15'
2. Warm up
3 rounds :
- 10 Banded Thrusters
- 15 Banded Deadlifts
- 10 Slow Push Ups
6'
3. Skill
Thrusters
EMOM 12’ :
M1 : 6 SA Dumbbell Thrusters (L)
M1 : 6 SA Dumbbell Thrusters (R)
=> up to max
REST 4'
THEN EMOM 6’ :
- 5 Dual Dumbbell Thrusters
=> dumbbells = 2x 22.5/15kg
=> SA = single arm
20'
4. Strength
Chest & Legs
4 rounds :
- 8/arm 1 1/4 Dumbbell Floor Presses
- 4 Back Squats (tempo 33X0)
THEN 4 rounds :
- 12 Dumbbell Crush Grip Push Ups
- 6 Banded Deadlifts
20'
5. Workout
Dì sette
AMRAP 7’ :
- 7 Dual Dumbbell Snatches
- 7 Strict Pull Ups
=> dumbbells = 2x 22.5/15kg
7'
