2020.06.25. – CSÜTÖRTÖK

1)2 sets * 6/6 single leg hip thrust * 6/6 shoulder taps in HS hold/ wall (Open: HS hold or push up sh taps) * 10 BB deadlift * 10 air squat 2)Squat clean 8′ EMOM x 1 rep @ ~80-85 % 3)8′ OTM Odd: 10 m HS walk (Open: 3 wall climb) Even: 5/5 split squat@2x…

Wu: Gymn + shoulder & elbow mob A: Amrap 6′ 30 shoulder taps push up hold (rx:20 shoulder taps hs hold position) 10 alt one leg romanian dl high pull w.bb 10 alt cossack sq 30 jump to plate B: 10 min HSPU/ring mu practice / technic C: Amrap 20′ 1 rope climb  10 thruster 30/25 (rx 40/30)…

Wu:gymn+ wirst mobility A:3 rds 5 wall walk 9 bb power sn 13 wb clean 17 cal row B: 5×3 power snatch choose weight C:3×6 snatch high pull D: 100 reverse lunges wall balls shot to target 9/6 Every rest, 10 deadlift 100/60 kg open(60/35) E:50 abwheel 50 hip extension  

Mobility: Ankles+Hips                                  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) E2’30” for 15′ 1 Squat Clean + 1 Low Hang Squat Clean + 1 Front Squat + 1 Push Jerk (3″ pause at receiving position)…

Mobility: Ankles+Hips                                 Activation: 2 RDS                                          – 8/8 Single Leg Glute Bridges                                      – 8 Double DB Bent Over Rows – 10 Ballistic Cable Band Pull Through                                                                  …