1)PVC warm up, shoulder mob., 5′ cardio machine easy, barbell warm up
2)Power snatch E90″ x 2 reps, 5 rounds, same weight
3) Snatch deadlift 5×3, not tng, 90-100% of your 1 RM sn
4)3 rounds for time
– 20 box jump over
– 20 russian swing @heavy KB
– 20 cal row
5)Superman hold tabata
1)Warm up with PVC pipe + some core exercise ‘álá coach’ + BB warm up total ~8 min 2)Lifting:Squat snatch /Open: Power sn + 1 OHS 8′ EMOM x 1 rep (same w.) 3)”Fight gone bad” 3 rounds, 1 min per station: Wall Ball (6/9 kg) Sumo Deadlift High Pull (35/ 25 kg) Box Jump Push Press 35/ 25 kg)…
Mobility: Shoulders + Spine Activation: 2 RDS + BB WU – 1 Length Bunny Hops …
1)6′ amrap 10 snow angel, 5 inchworm, 20″/20″ side plank+ rotation, 10 thruster, 1 KB in goblet 2)5 sets, same weight 1 snatch deadlift+ 1 power snatch + 1 squat snatch (open: + 1 OHS) 3)Snatch high pull 3×3@90-100% or 2) 4)10′ amrap – 15 am. swing – 40 DU/80 SU 5) 4 sets…
A. Intensive SMR in 8 min., then 3 Rds.: • 2′ row/ski • 30″ reverse plank • 30 single- unders B. AMRAP 25′ • 400m Run • 3 Pegboards / Legless rope climb / Regular rope climb • 24 Alt. reverse lunges • 36 DU’s C. Stretching. Focus on the upper body and hip.
A) gymn + 2 sets of : – 2/2 TGU – 8 cossack squat – 8 ring rows – 20 jumping jacks B) 4 Rounds (with easy pace) of : – 400m Run – 1 mile AB or 1 K Ski – 400m Run – 1 K Row C) Be relaxed and hold the poses for 1 full…
Mobility: Ankles+Hips Activation: 2 RDS …
