2018.08.04. – Szombat – Vasárnap

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…

WU: 5′ gymnastic, then….  3 slow rounds: – 10 Medball squat clean – 10 Thruster with MB – 10 Sit up with MB – 10 Ring row   A. E90’ – 5 sets: RX: 1 Power Clean + 2 Hang Power Clean @65-75% 1RM Open: 1 Power Clean + 2 Hang Power Clean – practice with a light/medium weight…

A) In 50 mins (Part A) ‘Dork’ 6rft 60 DUs 30 kbs @24/16 15 burpees (Part B ) 1RM Squat Clean in the remaining time

warm up: gymn+ shoulder and hip mobility A: 6’amrap 10  back to wall donkey kicks  10 shoulder taps in hand stand position Open: Pike position (BOX) 5 snatch balance rx: bb open: pvc 5 ohs w. pvc rx: bb, open: pvc B:12 min Find your 3 RM Hang Squat Snatch Open: Hang Power Snatch C:15…

Wu: Gymn+ shoulder and elbow mobility A: 3 light rds – 10 hand climb+ snow angel – 10 get up jhonnie – 10 plank to push up – 5 burpee+ air sq B: 5×3/3 Turkish Get Up climbing to heavy C: 8 min HSPU, Pull Up, MU practice D: E2MOM x6 – 5-8 kb snatch…

A: 8 min gymn+mobility B: 8min running school C: Every min, for 10min (5sets) odd: 10 deadlift Rx: 100/60kg Open: 70/35kg even: 5-10 SHSPU Open: 8-10 Pike push up or deficit push up D:”RunTrack” Rx: Every min 200m run x10 Open: every 90 sec 200m run x10 E: Streching, focus hamstring and full leg