2020.01.21. KEDD

A) gymn + ball games B) Work in duos : AMRAP 24′ – 20/20m wheelbarrow – 200m partner carry (change anyhow) – 20 alt syncron pistols (hold each other) – 20 pull ups (partner: deadhang) C) Not for time : 80 group sit-ups   ( like this: https://www.youtube.com/watch?v=oETE_ROQgls )

Mobility: Ankles+Hips                                 Activation: 2 RDS                                          – 8/8 Single Leg Glute Bridges                                      – 8 Double DB Bent Over Rows – 10 Ballistic Cable Band Pull Through                                                                  …

Wu: gymn + ankle & elbow mob A: 3 rds 12 lateral box step  30 m bear walk 12 cal skierg B:10 min  Split jerk technic / practice C: For time 30 hang clean and jerk 30/20 (rx 40/30)2 30 lateral burpee 30  hang snatch 30/20 ( rx 40/30) -15 wall climb /hspu (rx strict hspu)…

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)2 sets * 20″ HS hold/wall * 5 BB strict press + 5 BB push press * 20″ superman hold * 5/5 crab n’ reach * 10 scapula push up 2)Lifting: push jerk E90″ x 3 reps, not tng; 5 rds 3)HSPU practice in 5-6′  4)For time 21-15-9 reps * deadlift @60/80 kg * kipping HSPU…

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)…