Mobility: Shoulders+Hips+Ankles
Activation: 2 RDS
– 10 Scapula Pull-ups
– 1 Lenght Inchworm
– 10 Hollow-Arch Swings (active lats)
A. 8′ EMOM Complex:
1 Snatch High Pull + 1 Power Snatch + 1 Squat Snatch (moderate, focus on technique)
B. 8′ AMRAP
2,4,6,8…
-Bar Muscle-ups
-Hang Power Snatches @40/30
C. 4 SETS
DB/KB Bulgarian Split Squats
7/7 Heaviest weight for each set
BMU: RX: BMU / OPEN: C2B / BEGINNER: PULL-UP(BAND)
HPS: RX: @40/30 / OPEN: @35/25 / BEGINNER: @EMPTY BB
A. For Time 5x1000m Run 1:1 Work:Rest
Mobility: Shoulders+Spine Activation: 2 RDS …
A) gymn + 2 sets of : – 14 alt. Single leg hip thrusts – 14 deadbugs – 14 toe touches in push up pos. – 14 jumping squats B) 1 reps max Squat Clean & Jerk ! C) EMOM 15′ 1) 10 T2B + 1 Man Maker 2) 10 WB + 2 Devil Presses…
1)2 rds – 10/10 m bottom up KB carry – 10/10 side plank hip lift – 15 banded row – 10 m bear crawl 2)Bar MU or Ring MU practice in 6-8′ Too easy: strict Too hard: kipping pull ups, butterfly,banded bar mu… 3)5 rft – 3/5 bar MU / 8 CtB/ 12 pull ups/…
1)Gymn + animals or something play 🙂 2)For time 21-15-9 reps * box jump overs * hang power snatch@ 25/40 kg 21-15-9 reps * wall ball * burpee target 21-15-9 * deadlift @50/70 kg * cal row 3)3 sets * 10/10 side plank rotation * 12/12 m heavy farmer carry@ KB
Wu: gymn+ pvc mobility A: Amrap 5′ 50 simple under 10 alt du kb push press 8/12 kg 25 jumping jack 10 goblet squat B: Every 3 min x5 – 6 back sq – 4-6 chin strict chest to bar pull up C: for time 21 sumo dl high pull 40/30 open 30/20 50 du…
