A) gymn +
20 reps of: @empty bb
– muscle clean
– strict press
– front squat
– high hang power clean
B) Power Cleans (no tng)
2*3 @75%
2*2 @80%
1*2 @87%
2*1 @95%
C) Clean Pulls (NO tng!)
2*3 @110%
1*3 @ 120%
D) Max reps of def. Kipping HSPU
(From 2*15/10 kg plate), then
2 sets from the ground : add 1rep to the last week’s score
E) 100 KB Snatches @24/16
* Every break : 20 V-ups penalty
A. Warm-up: Gymn. + In pairs: 250m Row *partner plank hold x 4 rounds (2/2) B. Dumbbell Snatch practice + 1RM / arm C. For time: 100 Alt. DB snatch 100 Abmat Sit-ups 100 Down-ups 100 Goblet squat @ DB D. “Accessory” 15/15 KB Side bend 30 Russian Twist @ Plate or…
1)Warm up: 6′ amrap – 12 cal easy row – 30″ handstand hold – 8/8 single leg hip thrust – 8/8 dead bug 2)Push press 5×2 same weight 90″ rest 3)Front squat E2′, 4 rounds, 3 reps 4)15′ amrap – 10 thruster @35 kg/50 kg – 5 shuttle run 10 m back and forth
A) gymn + 100m bear crawl *E30″ : 1 down up B) 3 x 13 strict HSPU (rx: def, open: Z-press @double KB) C) E30″ until fail Odd) 1 power clean, climbing Even) 15 DU’s (open: 20″ DU practice) Strat from 40%, add 5/2,5 kg D/1 30 facing burpees for time TC:2′ Rest 2′ D/2…
A. Warm-up: Gymn. + 3 sets of: 50 Mountain climbing 10 Hand release push-ups 10 1-Leg Hip thrust + 10s. Hold (left) 10 1-Leg Hip thrust + 10s. Hold (right) 20 Cossack squats (slow) B. Warm-up for Clean & Jerk in 5 minutes Then.. Clean & Jerk @ 1RM C. EMOM 10’ Clean…
SMR + A. 4 rounds: 10 cossack squats 8 inchworms 6 down- ups B. Back Squat E1’30” for 7’30” 5x 1-2 @95% of 1RM C. RX : 19.3 TC’ 10′ 60 m OHWalking Lunges @22,5/15 DB or 24/16 KB 50 Box steps 60/50 cm 50 Strict HSPU’s 60 m Handstand walk Open: 60 m Front…
A. Warm-up: Gymn + 3 sets of: 10 PVC pass through 10 Reverse Snow angel 10 V-ups 30m Double KB front rack carry @ moderate weight B. Power snatch – heavy single or 1RM in 8-10 min. Open: KB snatch or Power snatch practice C. Snatch high pull x 2 reps @ 100% of B…
