2020.11.28. SZOMBAT

1)2 rds – 6/6 shoulder taps in tiger position – 6/6 single arm deadlift with KB – 20″/20″ split squat hold – 10 hollow rock 2)Lifting  E90″ x 1 complex x 5 rds Complex: 1 squat clean + 1 FSQ + 1 jerk Climbing weight, up to 80-85 % of jerk 3)Strength: Deadlift 4×3@ 80 % (…

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)…

A) gymn  B) 5K Row ( 5K Ski / 3.2 mile AB if you want) /easy pace, nasal/ C)  Be relaxed and hold the poses for 1 full minutes : – seated forward bend – single leg forward fold w/QLT (L) – single leg forward fold w/QLT (R) – supine twist pose (left) – supine twist pose…

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

A) gymn + amrap 5′ – 3 walk outs – 12 sh. taps in push up pos. – 6 bird dogs – 12 deadbugs – 20″ butt kickers B) 4 sets : – 12 alt. DB bench presses – 12 alt KB pendlay row C) 4 sets : – 10 heavy goblet squats – 10…

A. 3 SET 20 Bird Dog 15 Hollow Rock 5 Hip Thrust + 40 sec Hold B1. 10′ AMRAP 1 Atomic Sit Up 1 Burpee 1 Air Squat 1 Push Up 2-2-2-2, 3-3-3-3, 4-4-4-4, etc. 3′ Rest B2. 10′ AMRAP 2 Thruster 2 Alt. V-Ups 2 Stepping Squats 2 Desk Pull Up or Chair Pull…