2018.12.03. – Hétfő
A) gymn + wu
B) emom 30′
1) 14/11 cal row
2) 14 t2b (open 20 vups)
3) 2 power snatches
Climbing in weights by 5/2,5 kgs, start from 40/25
C) acc 3′ hs hold (every break: 30″ deadhang)
Kapcsolódó bejegyzések
2018.06.19. – Kedd
Warm Up: 3 rounds of: 20 Shoulder Taps in Plank Pos. (Push Up Pos.) 12 Hollow Rock 6 Empty Barbell Press A)OTM 8’ Odd: Push Press x 3 (no TNG) Even: Rx: Strict Pullup x 5-8, Open: Banded or Ring Row x 10-12 B)Varazdin TD Workout 2: 40 WallBalls 40 Deadlift Rx: 50/80 kg, Open:…
2018-08-25-26- hétvége
A) Warm up: games B) ‘Otis’ AMRAP 15′ 1 back squat, 1 shoulder press, 1 deadlift 2 back squats, 2 shoulder presses, 2 deadlifts 3 back squats, 3 shoulder presses, 3 deadlifts Etc. Use 1½ bodyweight for the squats and deadlifts and ¾ bodyweight for the presses. C) 5 rounds, in teams of 2 A:…
2018.05.30. – Szerda
WU: 3 rounds: – 10m forward and 10m backward Monster Walk – 15 Moderate weight American swing – 10 Scapula pull ups A. Back squat Rx: In 12 min find your 1RM Open: In 12 min work up to a heavy-ish 5 reps B. 4 rounds for time: Rx / Open 50m Farmer Walk…
Weekend
Warm up: SMR+ gymnastics A)8-10 min for practice on the weaknesses (pistol squat, DU, Muscle up… B)For time: – 400 m run – 20 Deadlift @ 100/70 kg (Open: 70/ 45 kg) – 400 m run – 20 Back squat @ 90/60 kg (Open: 69/ 35 kg) – 400 m run – 20 Power Clean@…
2018-12-12
Warm up: 5’ amrap: 10 goblet squat@ light KB 5/5 CJ @ KB 15 m bear crawl 10 snow angel A)Work up to daily max or heavy weight in squat clean in 8’ Practice, than go heavy! B)STOH, not from ground; for time: 12 reps @ ~70 % 10 reps @ 75% 8 reps @80%…
2018.08.04. – Szombat – Vasárnap
A: Funny and Games warm up B:”Hotshots 19″ 6rds: 30 air sq 19 power clean Rx: 60/40kg Open: 40/25kg 7 strict pull up Open: Band or box jump pull up 400 m run C:3rds 10/10 one leg bb romanian dl 20 ab wheel