Christensen Training
Features
1 sessions per week
Must use App app to view and log training
Program Training
A
Clean & Jerk
8 x 1
B
Back Squat
3 x 8
C
Segmented Clean Deadlift
3 x 5
21 - 15 - 9
D
21 - 15 - 9 Front Squat (43/30) TTB
A
Barbell Strict Press
4 x 8
B1
Pull-Up
3 x 10
B2
Push-Up
3 x 10
AMRAP10
C
Amrap 10 30 sec erg 10 burpees 30 sec D-ball hold in bear hug 10 T2B/Knee raises
A
Snatch
8 x 1
B
Snatch Grip RDL
3 x 8
C1
Barbell Front Rack Reverse Lunge
3 x 20
C2
Dual KB Overhead Carry
3 x 30
D1
V Ups
3 x 12
D2
Prone Snow Angels
3 x 15
A
GOAT WORK
1 x 15:00
"Flush"
B
B) “Flush” 35 minutes of "flow" from movement to movement: 1:00 bike/row/run/ski 1:00 :30 sec side plank/ side 1:00 double unders practice 1:00 bike/row/run/ski 1:00 sumo squat sit (feet wider than shoulders) 1:00 DB hang clean + push-press (2 DB´s - light weight) 1:00 reverse + normal burpees (lay down on back - controlled motion - alternate between the two)
A
Deadlift
4 x 8
Metcon - Open 21.2
B
For Time 10 Dumbbell Snatches (50/35 lb) 15 Burpee Box Jump Overs (24/20 in) 20 Dumbbell Snatches (50/35 lb) 15 Burpee Box Jump Overs (24/20 in) 30 Dumbbell Snatches (50/35 lb) 15 Burpee Box Jump Overs (24/20 in) 40 Dumbbell Snatches (50/35 lb) 15 Burpee Box Jump Overs (24/20 in) 50 Dumbbell Snatches (50/35 lb) 15 Burpee Box Jump Overs (24/20 in) Time Cap: 20 minutes
