1)Warm up: gymn + PVC exercises + 5' easy row
2)Rack jerk
E90" x 2 reps x 5 sets
2" pause in split
3)"Bádibilding"
3 sets, 90" rest btw sets
* 2-5 strict pull up
* 6/6 half kneeling press@ DB
* 8 bent over row @medium weight
4)2x 6' amrap, 2' rest btw sets
First: 10 pull ups, 10 box jumps, 8 cal SkiErg
Second: 10 push ups, 20 air squat, 10 V-sit up
1)5' amrap
* 8 OHS facing the wall
* 6 BB sn deadlift + 6 sn high pull
* 10 m bear crawl
* 20 jumping jack
2)Lifting
From 0:00 to 08:00
1 RM Power snatch (Open: 4x 3 same weight)
From 08:00 to 14:00 /E2'MOM)
BSQ x 3 reps@ 80-85 %
3)For time, TC: 12'
* 1000 m row
* 30 alt. KB snatch from ground@heavy /~16-24 kg/
* 30 burpee over erg
4)Double plate reverse fly 3x 10-12
1)2 sets as WU
* 12 snow angel
* 10 empty BB good morning
* 20" HS hold
* 20" plank
2)9' EMOM
Min 1- 30" paralette L-sit hold
Min 2- 20"/20" side plank hold, 1x KB in overhead hold
Min 3- 6/6 half kneeling press@ KB
3)10' OTM
Odd: 3 push press@medium w.
Even: 12 double KB heavy deadlift
4)12' amrap
* 12 pull ups
* 12 wall balls
* 12 heavy russian swings
* 20 empty BB push press
1)5' amrap
* 8/8 sh taps in tiger crawl pos.
* 8 BB thruster
* 6/6 crab n' reach
* 20" wall sit hold
2)10' OTM
odd: 3 FSQ@medium weight (~65-70 %)
even: 10 double KB floor press
3)For time
- 5-10-15-20 HR push up
- 10-20-30- 40 air squat
- 15-20-25-30 weighted sit up@6/9 kg ball
4)3 sets
* 10/10 KB side bend@heavy
* 20" hollow hold
1)3 sets
* 10/10 m monster walk
* 10 good morning/band
* 5 get up johnny
* 20"/20" side plank rotation
2)For time
Buy in: 500 m row
* 12 power snatch@25/30 kg
* 12 bar facing burpee
* 12 squat clean@30/40 kg
* 24 wall ball
* 12 push jerk @ 35/45 kg
* 36 cal row
* 12 deadlift@40/50 kg
* 48 abmat sit up
Buy out: 500 m run
3)3 sets
*Heavy double KB/DB farmer carry
3x 30", 1' rest btw sets
* 12 hollow rock
1)2 sets
*6/6 half kneeling press
* 12 scapula push up
*6/6 easy KB hang clean
* 6/6 dead bug
2)Strength
5 sets, climbing weight: 1 strict press + 2 push press
90" rests
3)21-15-9 reps for time
* hang clean@35/50 kg
*ring dip / push up
* btw sets 50 DU /100 SU
4)Strict T2B 3x10
11)2 sets
* 10 ring scapula row
* 5/5 KB windmill
* 1' Bike/SkiErg/ Row
2)Strict pull up 1x MAX, then 4x 1-3/ 2-5 reps
1' rest btw sets
3)15' amrap
* 12 burpee box jump overs
* 24 abmat sit up
* 12 alt. GTOH@8-12/ 16 -20 kg KB
* 12 T2B
5)Bent over row/ barbell 3x 10
1)3 sets
* 30" superman hold
* 5 BB muscle snatch
* 6/6 lunge steps
* 30" high knee run
2)Lifting: E90" x 5 sets x 1 complex
1 snatch high pull + 1 power snatch + 1 OHS (Open: 1 snatch high pull + 2 power snatch)
3)Strength: BSQ 3x3, same weight
2' rest
4)For time
- 10-8-6-4-2 man makers double DB /heavy/
- btw sets 8/10 cal row
5)Roman deadlift 3x10
1)2 rds
- 10/10 m bottom up KB carry
- 10/10 side plank hip lift
- 15 banded row
- 10 m bear crawl
2)Bar MU or Ring MU practice in 6-8'
Too easy: strict
Too hard: kipping pull ups, butterfly,banded bar mu...
3)5 rft
- 3/5 bar MU / 8 CtB/ 12 pull ups/ 15 ring rows
- 15 box jumps
- 12 target burpee
- 350 m row
4)3 sets/ 1' rest
- One-arm row x 10/10 with heavy KB
- active hanging x 20"
1)2 rds
- 6/6 shoulder taps in tiger position
- 6/6 single arm deadlift with KB
- 20"/20" split squat hold
- 10 hollow rock
2)Lifting
E90" x 1 complex x 5 rds
Complex: 1 squat clean + 1 FSQ + 1 jerk
Climbing weight, up to 80-85 % of jerk
3)Strength: Deadlift 4x3@ 80 % ( same or little bit more, then previous week
2' rest btw sets
4)12' EMOM
Min 1- 12-15 wall ball
Min 2- 10-12 HSPU / 4 wall climb / 10-12 pike push ip
Min 3- 15-20 abmat sit up
Min 4- 40 DU / 80 SU