Wu: gymn+ elbow mob
A:2 light rds
20 dead bug
15 frog bridge
10 barbell side back squat deep position
5 kang sq
B:E3min x5
-8 bsq +2,5 % previous week
-6-8 sctb + 1-5 kg
C: 3 rds
20 alt devil press
30 cal row
20 wall ball
D: Acc.
50 barbell biceps
50 barbell triceps
Mobility: General Activation: 3 RDS …
1)2 sets * 6/6 single leg hip thrust * 6/6 shoulder taps in HS hold/ wall (Open: HS hold or push up sh taps) * 10 BB deadlift * 10 air squat 2)Squat clean 8′ EMOM x 1 rep @ ~80-85 % 3)8′ OTM Odd: 10 m HS walk (Open: 3 wall climb) Even: 5/5 split squat@2x…
1. Gymn. + Shaolin warm-up + 2 rounds: • 15 good mornings @seprűnyél • 30 sec walking plank • 20/20 sec side plank @leg raise /a felső lábad folyamatosan emelgeted, nem kell magasra/ 2. ‘Just the Ass ‘ For time • 100 air squat • 80…
A: Gymn+ 3rds: • 10/10 cuban press • 16 dead bug • 8/8 1-leg hip thrust B: 5 rds: max reps at every movement: • 1 min max HRPU • 1 min max Goblet Squat • 1 min max Burpee • 1 min max V-ups hands on the floor • 1 min Full rest C: 3-4…
Mobility: Shoulders+Hips Activation: 2 RDS -10 BB Snatch Grip Presses …
Wu:gymn+ wirst mobility A:3 rds 5 wall walk 9 bb power sn 13 wb clean 17 cal row B: 5×3 power snatch choose weight C:3×6 snatch high pull D: 100 reverse lunges wall balls shot to target 9/6 Every rest, 10 deadlift 100/60 kg open(60/35) E:50 abwheel 50 hip extension
