2018.07.21-22. – Weekend

A. Warm-up:  10-10m Single arm Front rack duck walk @ easy KB  5/5 KB windmill @ easy KB  60s. Plank  x 3 rounds    B. For time:  30 Double KB hang power clean @ heavy  24 Alt. Pistol squats  15 Double KB hang power clean @ heavy 12 Alt. Pistol squats Tc: 6’    C….

A. Warm-up: Amrap 6’  50 Mountain climbers  1/1 TGU @ 12/8kg KB  10 Scapula pull-ups 10 Banded good morning B. Amrap 15’  RX: 10m Walking Russian swing  10m Handstand walk  10m Burpee broad jump 10m Tiger walk OPEN:  10 Walking Russian swing  10m Tiger walk  10m Burpee broad jump 10m Bear walk C. Every 2’ x 4…

A) gymn + wu B) daily max (10′) 1 power clean + 1 push press + 1 hang power clean + 1 push press C) 4*3 clean pull @ 120-130% of B D) amrap 18′ 9 thrusters @30/20 18 lat. burpees 27 pull-ups 36 fr rack rev lunges @30/20 45 DU’s E) romwod : dragon,…

Warm up with gymn, shoulder mobility+ in ~ 6′ min barbell warm up with animal movements A)Work up to a heavy weight in 8’ min: 1 power snatch + 1 hang power snatch+ 1 OHS B) Push press behind the neck   4×2, same weight, 90″ rest btw sets C)27-21-15-9-6-3 reps of: russian swing @ 20/24-32…

warm up: gym+shoulder mobility A:3rds 10 alt scorpion 20 bird dog 20 dead bug 10 snow angel B:Find your 3RM Push Jerk – 10min C:Every 3min x6 10 pull up 20 jump air squat 10 burpee ttb 20 jump lunges D:3rds 10/10 kb romanian deadlift 20 alt kb dead row 60 sec superman hold

WU:Gymn + Mob 3 rounds: – 10 Goblet squat – 5/5 KB Push press – light/medium – 30 DU / 60 Single A. Hang snatch from beyond the knee – work up to a heavy triple in 10-12 min B. Front squat RX: 3 x 5 @75% 2 x 3 @85% Open: 5 x 5…