2018.09.11. Kedd

A. Warm-up:  EMOM 8’  Odd: 40s. Row @ moderate tempo Even: 12 Down-ups    B. Rope climb technic in 5 minutes Then… 4 Rounds for time: 5/5 Single-arm KB Thruster @ heavy  2 Rope climb  Tc: 8 min.    C. In 10 minutes:  Split jerk 1RM – from rack Open: Split jerk practice    D….

A1: 8-10min shoulder and hip mobility A2: AMRAP 5′ – 5-5 one arm light kb snatch 12/8 kg – 5 hindu push up – 5 -5 cossack squat B: 10min TC’ Rx: Find your max: 1 snatch pull + 1 hang snatch pull + 1 hang snatch + 3 ohs Open: Snatch practice: no max…

A. Warm-up: 25m Walking Lunges 20 Dead bug 10 Burpee 60s. HS hold  x 3 rounds  B. Strict pull-up x 5-7 reps x 5 sets Rest 60s. btw. sets  C1. 3 Rounds for time:  21 Pull-ups 15 Burpee 30m Weighted Walking lunges  Rest 5:00  Repeat 3 rounds!  C2. 3 Rounds for time:  800m Run 500m…

Szombat-Vasárnap  WU: 3 Rounds of:  15 Band pull apart / easy band 10/10 Single arm Shoulder press (use KB or DB)  10/10 Suitcase Deadlift (Use KB or DB 30 Mountain climbers A. EMOM 10′ Odd: 10-12 Inverted barbell row Even: 10-12 Diamond push-ups B. For time:  RX: 10-9-8-7-6-5-4-3-2-1 reps of: Thruster 60/40kg Sumo DL high…

warm up: gymn+ shoulder mobility 6’amrap: 20 plank to push up 20 dead bug 20 reverse dead bug 7 hindu push up 20 sec bridge hold A: 12 min Find your 10 RM shoulder press B:15 OTM – 5/5 rope pull up open: one arm ring row – 12-15 barbell row ( rx: heavy, open:medium…

A)gymn + amrap 5′ – 10 scorpions – 10 slow bb ohs – 10 oh sit up B) E2′ for 12′ – 6 sets , climbing 6 hang squat snatch C) 5 ub sets : – 5 BMU – 5 C2B – 5 pullups – 5 T2B (Open: 5 pullups (bnd or anyhow) + 10…