2019.08.10 – Szombat, Vasárnap

Warm up: gym+ hip and thoracic mobility 6 min Amrap, but min 2 rds 10 scapula pull up 5 burpee+ high knee jump 10 pause goblet squat (2 sec button) 5 muscle snatch+ snatch balance A:Emom 8’ climbing start 50-60%1RM -2 squat snatch+ 3-5 strict hspu/ open kipping B:3×12 BSQ 60% 1RM rest 90 sec…

  A. Gym. + Scapula activation B. 3 sets 8-10 Weighted strict pull- ups (same weight) 18 alt. chest supported  row @ heavy DB   C. Core strength 3-4 sets (1’ rest btw sets) 20” L- hang hold 15 GHDSU’s / 15 weighted abmat situps Max rep strict T2B   D. For time: @heavy dumbbell 30 DB Snatch…

Gymn. + A. 3 rounds : 1’30” cardio machine 10/10 strict presses @easy kb 10 Jumping squats B. Find your 1RM Jerk in 10′ C. For time,TC’ 15′ 9-12-15-12-9 Power Clean 60/40 Kipping HSPU / Push press @db 8/12 kb T2B / V-up D. TC’8′ 50-40-30-20-10 DU 25-20-15-10-5 Russian Swing @heavy kb E. Stretching

A. Warm-up: Gymn. + Hip mobility Then.. 3 Rounds of: 1 Inchworm + 3 Push-ups x 5 reps  Single-Leg RDL x 10/10 reps @ without w. Single-Leg glute Bridge hold x 20/20s.  Alt. V-ups x 20 reps  B. Every 2’ x 5 sets  Back squat x 4-5 reps @ 85% of 1RM  C. Weighted Strict…

A. Warm-up: Gymn. + Hip mobility Then.. 2 Rounds of: 1 Inchworm + 3 Push-ups x 5 reps  Single-Leg RDL x 15/15 reps @ without w. Single-ARM Strict press x 15/15 reps  Alt. V-ups x 20 reps  60s. Squat pos. Hold    B. For time:  12-9-6 reps of: TC: 7’  STOH @ 60/35kg  Front squat…

A) gymn + 3 RNFT: – 6 inchworms – 6 get up Johnny – 30″ plank with alt. leg raises B) Max reps of parallette Strict HSPU (hands and head at the same height) then 3 * 8 db KB Z-press (you choose the weight) C) 4*3 Power snatches @77% of max (No tng) D)…