2020.04.11-12.
Warm Up: Gymn
A. 3 Rds not for time
10/10 Single Leg Romanian Deadlift
20 Alt V-Ups
20 Alternate Tou Touch
B. 4 Rds For Time
100 Mountain Climber
50 Sit Up
20 Hand Release Push Up
C. 3 Rds
30 Arch Rock
30 sec rest btw sets
Kapcsolódó bejegyzések
2020.03.16 – Hétfő
A. Warm-up: Gymn. + 60s. Single-unders 10/10 Single-arm Russian swing 5 PVC pass throught + 5 PVC OHS 60s. Wall Sit hold x 2 sets B. EMOM 5’ 3 Muscle snatch + 2 Power snatch + 1 OHS @ 30/20kg BB C. For time: TC: 13’ 21 Power snatch @ 40/25kg 75 Double-unders…
2020.04.20. – HÉTFŐ
1)3 sets – 15 pulldown in superman – 10 sit up to reverse bridge – 20”/20” single leg hip thrust hold 2)18’ amrap – 8/8 Hop over lunges – 8 Wall climb – 16 power clean/ 2x ásványvíz – 16 down up 3)3 sets, not for time – Cross body crunch x 10/10 – alt….
2020.06.24. – SZERDA
Mobility: Shoulders + Spine Activation: 2 RDS + BB WU – 1 Length Bunny Hops …
2020.02.21. – PÉNTEK
Wu: Gymn + wrist & shoulder mob A:3 rds 12 lateral box steps 12 kb tatters 8/12/16 12 slam ball floor shoot 8/9/11/12kg B: 15 min ONLY Snatch practice C: „SB CIRCUIT” 2rds 1:30 work- 30 rest and change 1station: skierg max cal 2station: alt. du snatch 10/12,5 ( rx: 15/22,5 ) 3station: max cal assault…
2020.03.14-15 Szombat/Vasárnap
A. Warm-up: Gymn. + 3 sets 90s. Cardio machine 10 Inchworm 5/5 Single-arm Thruster @ easy DB 30s. Goblet squat pos. hold @ easy DB B. Every 2’ x 5 sets 5 Single-arm Hang Clean + Jerk – Left 5 Windmill – Left 5 Single-arm OH lunge – Left arm+leg Then.. 5-5-5 reps /…
2020.09.12.
A) gymn + amrap 5′ (easy) – 15″ walkout – 15″ scorpion – 15″ toe touch – 15″ alt V-up C) Partner Workout with a runnning clock… 0:00 – 18′ AMRAP 18′ /IGYG/ – 5 power cleans @50/35 – 7 KBS @24/16 – 3 rope climb asc. – 7 t2b – 5 STOH @50/35 18:00 –…