2020.08.08. Szombat

A. Warm-up:  10 Inchworm  10/10 Suitcase Deadlift @ 12-16kg KB  10 Goblet squats @ 12-16kg KB  10 Empty BB muscle clean  x 2 sets    B. Squat clean + Hang squat clean @ increasing weight x 5-7 sets   C. Deadlift  5×3 reps @ 70% of 1RM    D. For time:  You can choose:  75…

A) gymn + 3 sets: – 10m banded X-walk – 10 banded good mornings – 20″ plank w/ alt leg raises + 3′ continuous empty barbell warm-up B) E2’30” for 15′ 1 Squat Clean + 1 Split Jerk (3″ pause at receiving position) (drop!) + 1 Squat Clean + 1 Front Squat @70% of 1RM…

Wu: Gymn + hamstring mobility and active A: 2 rds 20 bird dog 20 dead bug 20/20 kb halo 8/12 kg 20 ring row B: E3mom x4 – 10-12 du kb floor press (heavy) – 10-12 du kb row  C:”DORK” 6rds 100 simple ( rx 60 du ) 30 kettlebell swing 12/16 (rx 16/24) 15 burpee…

1)2 sets * 8 OHS facing wall * 5 BB snatch high pull + 5 BB muscle sn * 20 jumping jack * 12 m tiger crawl * 10 hip thrust 2)Lifting: 1 Power snatch + 1 OHS E90″ x 1 complex x 6 sets; climbing weight 3)Tabata (4x 4′ work) 1)Air squat 2)Burpees 3)DU’s…

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…

A.  8 Cat Camel  8/8 Crab reach  8 Good morning w/ stick  8/8 Cossack squat  x 3 sets  B.  For time:  ~ 10-9-8-7 . . . 1  Dip on chair  Butterfly sit-up  rest 5′  ~ 1-2-3-4 . . . 10  Thruster Burpee* over the weight/tool you use for the thrusters  *Lateral/Facing – you choose! C….