2020.05.25. – HÉTFŐ

A. Gymn. + Scapula activation B. 3 sets of: • 8-10 weighted strict pull- ups /same weight • 18 alt. chest supported rows @heavy dumbbell C. Core Strength /3 sets/1′ rest • 20″ L- hang hold • 15 weighted sit- ups /weight at the chest • max rep strict T2B D. For Time @1 heavy…

A: 4 sets 6 scorpion 6 crab reach 6 jump down up 6 sit up to reverse bridge   B: „BOB” 13-12-11-10-9-8-7-6-5-4-3-2-1 hand release push up air squats V -ups   C:3 rds 21 biceps curls 21 triceps

Mobility: General                                 Activation: 2 RDS                                                                         …

A) gymn + 4 sets :  – 8 scap push ups – 6 reverse snow angel  – 20″ wall sit w/ alt. leg ext.  – 6 hollow rocks B) E90″ for 9′ – 8/8 knee support DB Row – 10 hip thrust pull over @DB C) For time : – 1 mile Run – 80 empty…

Wu: gymn+shoulder mobility A: easy cardioburpee park 2:30 skierg 5 burpee 2:30 row 5 burpee 2:30 aab 5 burpee B:BB wu  5×3 Push Jerk climbing heavy C: For time 30 push jerk 40/25 (open 30/20) 15 pull up  20 push jerk 50/35 ( open 40/25) 10 c2b 10 push jerk 60/15 (open50/30) 5 Bar muscle up…

1)2 sets * 20″ HS hold/wall * 5 BB strict press + 5 BB push press * 20″ superman hold * 5/5 crab n’ reach * 10 scapula push up 2)Lifting: push jerk E90″ x 3 reps, not tng; 5 rds 3)HSPU practice in 5-6′  4)For time 21-15-9 reps * deadlift @60/80 kg * kipping HSPU…