2020-09-22. Kedd

Wu: gymn+Pvc shoulder mobility A: 3 rds light 8/12kg 4/4 kb clean 4/4 kb jerk 4/4 lunges 4/4 ohs B: 5×3 Push jerk climbing C: Tc 10′ 3rds 3/2 peg board (open the midle) 75 du ( open 125 simple) 2′ rest 24-16-8 – Alt Db c&j 22,5/ – Knee to elbow D: 3×8/8 bulgarian split sq  

A. Warm-up:  EMOM 10’  Odd: 5 Jump to knee + 10 Air squat  Even: 30s. Weighted plank (use backpack “hátizsák”)  B. 3 Rounds for time:  5/7 Wall climb  10/15 Push-ups 50 Air squats  C. Rear delt fly with “Ásványvíz” 2×1.5/2 Liter  5×10 reps  *Rest as needed btw.  D. For time:  100 Hollow rock *every brake…

Wu:gymn+hip mobility A: 3 rds 20 alt leg hip thrust 10/10 half knee shoulder press 20 dead bag B: For Time 4rds 444m row 4 c&j  1rd:60% 2rd:65% 3rd:70% 4rd:70%+ Then 4 min 1 reps climbing heavy c&j C:Ft 12-9-6-3 Strict pull up (open ring row) Push up  Sttb (v-ups) Ring dip (box dip) D: Strech…

A) gymn + amrap 5′ – 10 90/90 – 8 kang squats  – 6 walk out w/ toe touches – 4 V-ups w/ slow ecc. – 20″ alt superman  B) 4 sets of : – 12 push-ups (Rx: weighted) – 12 heavy goblet squat @45-40/22,5-17,5 DB – 10 pendlay rows @60/40 – 10 TRX hamstring…

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)…

A. For Time 5x1000m Run 1:1 Work:Rest