HOMEBODY 9. NAP
A: 3 rds:
– 8 Cat Camel
– 6/6 Crab reach
– 6/6 dead bugs
– 6/6 Cossack squat
B:For time:
~ 10-9-8-7 . . . 1
Hand release push ups
Butterfly sit-up
rest 3’
~ 1-2-3-4 . . . 10
Goblet squat@ ásványvíz/weight
Inchworm
C:3 rds/ 1’ rest
– 10 Rear Delt fly @ ásványvíz
– 30” superman hold
A. Gymn.+ 2 rds.: • 40″/40″ side plank • 20/20 m front rack carry @16/20 • 2/2 TGU’s B. Weightlifting ☆ 6x 1 Complex @ 75% of power clean max /no tng/ • 2 P.Cleans + 2 Jerk + 1 P.Clean C. /1. AMRAP 6′ • 8 OHS @16/24 KB • 8 Target burpees 3′…
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…
A) gymn + 4 sets : – 8 scap push ups – 6 reverse snow angel – 20″ wall sit w/ alt. leg ext. – 6 hollow rocks B) E90″ for 9′ – 8/8 knee support DB Row – 10 hip thrust pull over @DB C) For time : – 1 mile Run – 80 empty…
Mobility: General Activation: 3 RDS …
A. Gymn.+ 3 Rds.: • 10 cossack squats • 10 PVC pass throughs • 10 banded pull- aparts B. Strenght – 3 sets • 5/8 strict pull- ups • 16 alt. bent over rows @heavy KB C. Core Strenght – 3 sets • 20″ paralette L-sit hold • 15 abmat weighted sit- ups /weight on…
A. Gymn.+ Activation 2 rds: • 15-15 m side monster walk • 1′ plank • 10/10 1-leg hip thrusts B. Weightlifting ☆6×1 • 1 P.Snatch + 1 Hang P.Snatch + 1 Low Hang P.Snatch /increasing weight/ ☆3×3 • Snatch deadlift @75% of 1RM snatch ☆3×5 • Tempo Back Squat /increasing weight, 3-1-×-×/ C. 4 RDS…
