Week 4: day 24
wu: 3rds
12 shoulder taps in hspu pos.
20 hamstring band extension
12 alt bw romanian dl
20 wall sit position shoulder extension
A: Stiff leg deadlift
4x12-15
B: Body Pump 3.0.
15-12-9-6 (climbing weight)
BB Shoulder press
Deficit lunges w bb
Bench press
Barbell row
C: Pazar
4 rds
12 ttb
6 alt devil press hevy
12 alt pistol / w band& rope
6 bar mu / band, box / pull up + push up
30 du/ 60 simple
D: BackStrenght
4x15 BB good morning on box
Week 4: day 23
Wu:
3 rds
10 snow angel
3/3 Turkish get up easy
15 hip thrust
A:8-10 min Practice
(Pull up, c2b, ring-bar mu, hswlk, hspu, peg board)
B: Clean
5x3 climbing (rx squat, basic squat or power)
C: Gyanús
3 rds
9 burpee pull up
4 power clean 60-80/40-60kg
22 ring push up / push up
6 slam ball over shoulder
D: PacekTricepsz
3-4 rds
10 skullchrusher
25 band triceps
10/10 dumbell kick back
10 dumbell overhead extension
Week 4: day 22
wu: 3 rds
8 cat camel
8 russian babymaker
8 hindu push up
30 sec wall sit
A: Snatch
5x3 Hang snatch
/rx squat, basic: squat or power/
B: BSQ
E2mom:
4x7 (70-73%)
C: Bajszi
21-15-9
Back thruster 40-50/30-35 kg
cal row
D: Hasitasi
3 rds
1 min plank
10 sttb
Week 3: day 20-21
wu: 2 rds
8/8 scorpio
1 min mountain climber
8/8 suitcase kb dl
1 min jumping jack
8/8 bird dog tiger pos.
1 min cardio
A: Nyam Nyam
For time
25-20-15-10-5 wall ball 9/6
5-10-15-20-25 knee to elbow
2 rest
25-20-15-10-5 Am swing 16-24/8-16
5-10-15-20-25 v-ups
2 rest
25-20-15-10-5 cal row
5-10-15-20-25 burpee
!!!STRECHING!!!
Week 3: day 19
Wu: 3 rds
1 min cardio
16 alt leg hip thrust
8/8 kb alt leg rdl clean and press
4 muscle clean and split jerk
A: Power clean & power jerk
Emom 7
1 clean+2 power jerk
B: Friday Dance
Amrap 20' = goal 4-5 rds
3 man maker 16-22,5/7,5-15 kg
6 slam ball / sand bag over shoulder choose weight
9 ttb
12 cal cardio
15 m hswlk/ bear walk
C: Acessorry
3-4rds
10-16 cross body curls
10-16 skull chrushers
10-16 hammer tension curl
10-16 triceps extension
Streching
Week 3: day 18
Wu: 3 rds
1 min cardio
10 lateral box step overs
5 hindu push up
A: Split Jerk climbing
10 min focus on technik
B: Was ist
Every 8min x3
800 m run / 1000 m row
15 pull up / ring row x1.5
20 push up
25 jump air squat
30 alt V-ups
C: Karhatalmak
30-20-10
barbell biceps
barbell triceps
no rest
Week 3: day 17
Wu: 3rds
6 cossack squat to thoracic rotation
30 sec mountain climbers
8 behind head lift offs
30 sec plank rotation
A: Practice 8-10 min
(du, pull up, bar-ring mu, hswlk, hspu)
B: High Hang Clean
7x3 (rx squat, basic:sq, power) focus on technik
C: Sündörgő
Amrap 8'
10 x 10m ingafutás
3 cluster 40-60 / 25-40 kg
5 push jerk
7 lateral burpee
D: Side Fat Burn
3-4 sets
15/15 kb side
15/15 side plank hip thrust with plate on hip
STRECHING!!
Week 3: day 16
Wu: 3rds
10 snow angel
8 "S"
6/6 superman rdl
6/6 lateral one leg box step
A: High Hang Snatch
7x3 focus on technik (rx squat, basic squat or power)
B: BSQ
4x8 (62-68%)
C: Matiné
5 rds
3 snatch 40-60/25-40 kg
5 ohs or back sq
7 burpee box jump
D: Hasimasi
4 rds
10 strict ttb
10 hollow rock
30 sec leg roll
STRECHING!!
Week 3: day 15
wu: 3 rds
3/3 one leg burpee
6/6 one leg kb rdl
9/9 one leg hip thrust
12 “S”
A: Gino
100 m run
10 alt db c&j
10 burpee
10 sit up
200 m run
11 alt db c&j
11 burpee
11 sit up
300 m run
12 alt db c&j
12 burpee
12 sit up
400-500-600-700-800-900-1000 m run
13-14-15-16-17-18-19 alt. db c&j
13-14-15-16-17-18-19 burpee
13-14-15-16-17-18-19 sit up
B: Streching!!!
Week 2: day 13-14
Wu; 3rds
5 reverse burpee
10 90/90 hip
200 m run
20 alt v-ups
A: Partner Party
50 devil press 22,5/15
50 cal row
60 dumbell snatch
40 cal row
70 burpee box jump
30 cal row
80 oh walking lunges w. plate
40 cal row
90 wb
50 cal row
100 syncro sit up
STRECHING!