2020.01.29. – SZERDA

1)5′ amrap * 10 scapula pull up * 7/7 single leg hip thrust * 5 BB deadlift + 5 BB FSQ * 12 m bear crawl 2)Lifting: 1 hang squat clean + 1 squat clean  E90″ x 1 complex x 5 rds 3)Double KB front squat (front rack!) 4x 10, same w. @heavy 1′ rest…

A) gymn B) E3′ for 30′ – 10 sets 1) 10 alt. candlestick roll to pistol + easy row in the ramining time 2) 3 rope climb asc. + 10 steps onto the plate in handstand position + easy ski/bike  C) Be relaxed and hold the poses for 1 full minutes : – crossed leg forward bend…

HOMEBODY 38. NAP A: Amrap 6′ 10 scapula push up 10/10 one le rdl 30 russian twist B: „AHAN” 4 rds 30 floor press 30 goblet squat 30 sit up 30 frog jump 2′ rest 3 min plank 1′ rest 3 min superman hold C: Streching

1)6′ AMRAP – 8 inchworm – 3/3 TGU from press to lunge – 30″ wall sit hold, arms overhead 2)Handstand hold, walk progression, strength 3 sets for quality – around the box -1/1 round – 30″ HS hold facing the wall – 10 abwheel 3)OTM 10′ Odd: Back squat x 5 Even: kneeling double kettlebell press x…

1)2 rds – 6/6 shoulder taps in tiger position – 6/6 single arm deadlift with KB – 20″/20″ split squat hold – 10 hollow rock 2)Lifting  E90″ x 1 complex x 5 rds Complex: 1 squat clean + 1 FSQ + 1 jerk Climbing weight, up to 80-85 % of jerk 3)Strength: Deadlift 4×3@ 80 % (…

A. 3 RDS 10/10 Side Plank Hip Thrust 20″ Plank 20″ Wall Sit Hold B. Every 3′ x Rounds 20 Russian Swing 20 Air Squat 2 Wall Climbs 30 Crossjacks C. 3-4 Sets, Not For Time 10/10 One-Arm Row 5/5 Single Leg Romanian Deadlift 30″ Tiger Position Hold