Warm up: 5’ amrap:
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%
6 reps @85%
4 reps @ 85-90%
2 reps@ 95 %
C) 7′ AMRAP
– 15/12 cal row
– 50 DU /100 SU
D)Türkish get up 5×1/1, increase weight
Gymn + wu A) work up in 9′ 1 power clean + 3 tng push jerks B) 3*20 bsq from the ground , climbing (in 10′) C) amrap 8 4,8,12… Wb Db kb clean D) 100 abmat situp for time
WU: 3 rounds of: – 100 Simple under – 20 Goblet squat w. easy KB – 60s. Plank A. In 10 minutes: RX: Pause front squat heavy double (2s. pause in the bottom pos.) OPEN: Pause front squat 6×2 reps , moderate weight B. „Mod. Nasty girl” RX: 3 rounds for time: 50 Air squats 7…
Warm up with gymnastics + in team of two 4’ AMRAP cal row@ easy, changing always after 10 cal 1)KB snatch practice+ up to heavy 1-1 RM from ground in 5-6’ 2)Front squat E2’ Heavy 1 rep x 5 rounds near ~ 90% or more of your 1 RM (Open: 5×3 ) 3)4 rounds FT@…
A: 10 min shoulder and hip mobility B: 10min Rx: Find your daily max:1 clean pull + 1 hang clean pull + 1 squat clean + 1 split jerk Open: Clean and jerk practice: no max load, 1 clean pull + 1 hang clean pull + 1 squat clean + split jerk C: Team of 2 60 cal…
Péntek WU: Gymnastics + Shoulder mobility w. PVC pipe Then, 3 Rounds of: 5/5 1-arm KB sots press @ easy KB 15 Reverse Snow angel 10/10 Side plank w. rotation A. Every 90s. x 6 sets RX: Hang squat snatch + Tng Squat snatch + OHS , build up to heavy complex in 6 sets…
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….
