2020.03.25. – SZERDA

Mobility: Ankles+Hips                                  Activation: 2 RDS                                                                     …

A. Gymn. + Scapula activation B. 3 sets / 2′ rest • 5 strict pull-ups • 10 chest supported rows @medium DB • 10 lat. pull down C. Core Strenght 3-4 sets /1′ rest ▪︎ 40″ plank ▪︎ 15 weighted abmat sit-ups D. For time 20-18-16-18-20 T2B’s 10-12-14-12-10 SDHP’s /weight: RX: 50/35 OPEN: 40/25 BEGINNER:…

Wu: gymn+full body dynamic mob A: 2 rds 5 min cardio machine 10 wall walk 10 burpee pull up B: Dinosyius 40 du box step  100 du 40 db thruster 100 du 40 db hang clean and jerk 40db devil press db:10/12,5/15/17,5/20/22,5 C: Streching

1)6′ AMRAP 30″ run inside, 20 jumping jack, 30″ superman hold, 10 barbell good morning, 10 spiderman walk 2)Deadlift E 2′ x 3 reps x 5 rounds 3)25′ EMOM: 40″ work Min 1- T2B Min 2- Kettlebell snatch, alternating Min 3- air squat Min 4- kipping HSPU / wall climb Min 5- rest 4)Stretching, SMR

Wu:Gymn + elbow mobility A: 2 rds 4/4 turkish get up /light kb/ 6/6 one leg burpee 8/8 one arm sit up 10/10 kb one arm snatch B:10min Power snatch climbing heavy 5×4 C: „B” last weight 3×7 snatch high pull D: For time 100-80-60-40-20 Duoble under (open 1,5x simple) 10-8-6-4-2 burpee toes to bar…

Mobility: General                                 Activation: 3 RDS                                                                       …