A. Gymn. + Activation 3 rds.:
• 30″/30″ star side plank
• 15 ring rows
• 10/10 1-leg hip thrusts
B. Weightlifting
☆7×1 Complex / @85-87% of 1RM P.Snatch
• 1 P. Snatch + 1 Hang P. Snatch
☆ Tempo Back Squat / 80-85%
• 5×5 3″ down
C. 19.3 TC:15′ @1 heavy DB: 15/22,5
• 61m DB OH lunges
• 50 DB box step ups
• 50 strict hspu’s / kipping / pike push- ups
• 61m HSW / 61m bear walk with dumbbell
A) gymn + fish game on the rower B) Work in Duos : 40 RFT (together, U go, I go) : * 1 Squat Clean @80-60/55-25 – 3 DL @80-60/55-25 * 1 Rope Climb ascent – 3 Ring Dips * 6 Reverse Lunges
A) gymn + amrap 5′ (easy) – 10 steps bear crawl – 10 banded pull apart – 10 deadbugs – 30 high knee run B) E90″ for 9′ 8-7-6-5-4-3 strict pull-ups (! Rx: increasing Weight; Open: decreasing band !) C) 3 RFT: (medrate, consistent pace) – 400m Run – 20 KBS @32-24/24-16 – 10 box jumps @75/60cm…
Wu: gymn+Hip mobility A:3 light rds 6/6 romanian kb dl 6/6 kb clean&jerk 6/6 alt leg hand climb B: Every 4min x 6 20/18 cal row Clean&Jerk 20/18cal row 1rd: 6×50% 2rd: 5×60% 3rd: 4×70% 4rd: 3×75% 5rd: 2×80% 6rd: 1×85% C:Amrap 6′ 1 push up 1 jump air sq 1 ttb 2,2,2..3,3,3..4,4,4..5,5,5..6,6,6..etc D: streching
1)3 rounds – 30 jumping jack + 30 mountain climber – 15 banded row – 30″/30″ side plank 2)4 sets for quality, 90″ rest btw sets – 10 double DB bench press – 10 double KB bent over row – 30″ plank 3)3 rounds ft: – 10 hang power snatch @35 /50 kg – 15 bar…
A. Warm-up: 60s. Cardio machine / jump rope / plate hops / jumping jack – (you can choose one) 15 Reverse Snow Angel 30s. Handstand hold by wall 30s. Wall Sit-hold 30s. Frog pos. Hold x 3 sets B. 3 sets, for quality: 10/10 Weighted Bulgarian Split squats @ use backpack “hátizsák” 15 Seated…
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…
