2020.06.23. – KEDD

Wu: Gymn+Shoulder mobility A:Amrap 5′ 1 sdhp + 1 swing + 1 clean & press right + cluster + thruster +  left side  2-2-2-2-2-2…3,3,3,3…. B: Amrap 20′ Every rds btw 300 m row and 45 sec plank 10 Power clean and jerk 40% 8 = 50% 6= 55% 4= 60% 2= 65% and max reps 70%…

1)5′ amrap  12 hip thrust, 12 m bear crawl, 10 BB deadlift, 30 mountain climber 2)Lifting  E90″ x 1 complex x 5 rds Complex: 1 hang squat clean+ 1 tng squat clean Climbing weight, up to 80-85 % of hang sq clean  3)Deadlift 4×3@ ~75-80 % 2′ rest btw sets 4)12′ EMOM Min 1- 12-15 medball squat…

Mobility: Ankles+Hips                                  Activation: 2 RDS                                                                     …

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

HOMEBODY 47. NAP   A:  4 rds 20″ air squat 20″ down ups 20″ handstand hold 20″ high knee run   B: 3 rds 12 hollow rock 14/14 Bulgarian split squat 16 diamond push up 18 snow angel  20 cossack squat   C: 21-18-15-12-9 Air squat Hang clean w. Double weight Sit up Push up  *6…

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:…