A) gymn + wu
B) E30″ for 8′
1) 6 OHS @30/20
2) 10 butterfly situp
Rest 2′
C) E30″ for 8′
1) 6 hang power snatch @30/20
2) 6 pistols (open:4 candlestick roll to pistol)
Rest 2′
D) E30″ for 8′
1) 8 stoh @30/20
2) 12 DL @30/20
E) 5 sets
10″ hollow hold
30″/30″ side plank
20″ rest
Warm up: gymn+ mobility A: 3 light rds – 10 snow angel – 10 donkey kicks (face to wall) – 10 cobra – 10 scapular push up B: bb warm up Amrap 4′ – 4 press – 4 push press – 4 push jerk – 4 split jerk 2/2 left and right leg – 4…
A) amrap 6′ – 6 walkout – 6 air squats – 6 bb sh press (from the rec. pos. of push jerk) – 6 windshield wiper B) E2′ for 12′ – 6 sets , climbing 10 tng push jerk C) 21,15,9,3 reps front squat from rack (Climbing in weights, try to start from 85% of…
Wu: gymn+ shoulder and elbow mobility A: 3 light rds – 20 plank to push up – 20 dead bug – 20 bird dog – 5 mu cl + 5 hang power cl+ 5 power jerk B: 10 min every min: 2 clean deadlift+ 2 hang power clean+ 2 power jerk ( start 40% 1…
A. Warm-up: 20 Opposite arm-leg raises in Tiger Pos. 20 Band pull-apart / easy band 20 Cossack squats x 3 sets B. Pistol squat “practice” RX: weighted pistol squat x 6 reps alternating x 5 sets C. 3 rounds for time: 20 Wall ball @ 9/6kg 20 Alt. 1-arm KB hang power clean @ 24/16kg…
A. Warm-up: 10m Inchworm 10/10 Suitcase deadlift @ easy KB 10/10 Windmill @ easy KB 30/30s. Side plank x 3 sets B. In 8 minutes: Overhead squat – daily max or 1RM (from rack) Open: only technic! C. RX: 3’ work / 1’ rest x 5 rounds (20min.) 20 OHS @ empty BB (15/20kg) 6…
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…
