SMR & GYMNASTIC & MOBILITY
A: 3 sets
10-10 m monster walk
30-30 sec super star side plank position elbow to knee
10/10 dumbell row in tiger position
10 alt goblet cossack sq
B: Bsq: Every 3 min x4
8 reps pause 32×1 60%
C: 24-18-12
Alt. Kettlebell dead clean & jerk 8-24 kg
T2b
2 min rest
Then
3 min max reps alt dead kb clean and jerk
C: 3×20 abhweel
SMR + A. 3 sets @ easy pace 90″ cardio machine 15m Bear walk 15m walking lunges B. Amrap 20′ @ moderate pace 400m Row 12 Plate GTOHs 15 Abmat sit-ups 20m Farmer carry @ 2xKB , heavy C. Emom 6′ – 3 sets 20″/20″ Side plank 40″ Russian twist
Week 2 Wu.: 3 rds 6 Hindu push-up 14 Tiger Position pull through @1,25kg plate 12 Frog bridge 6/side Bottom Up KB Press A.: E2MOM 1x 5 Strict press + 6 Push Press (50 % of 1RM SP) 2x 4 strict press + 5 Push Press (60% of 1RM SP) 2x 3 strict…
A) gymn + 3 rnft: 1/1 tgu 10 rkc swings 5/5 fr. rack rev. lunges B) barbell warm up (+ split snatch practice), then.. 30 power snatches FT @45% /Rest 2’/ 20 hang power snatches FT @55% /Rest 1’30”/ 10 squat snatches Ft @65% /Rest 1’/ 5 hang squat snatches Ft @75% /Rest 30″/ In…
BB W-U_UNBROKEN 6 RDL 6 HIGH PULLS 6 MUSCLE CLEANS 6 FRONT SQ 6 PRESSES 6 PUSH JERKS 1.DEADLIFT -E2MOM 6’_4 REPS @80% 2. C&J (PC+PJ) EMOM 4’ -2PC+2PJ @55-60-65-70% E2MOM 6’ -2PC+1PJ_NO TNG @80-80-85% 3.DEF. CLEAN PULL -E2MOM 6’_3REPS @110% OF 1RM PC 4.FR SQ @EXPLOSIVE CONCENTRIC PHASE! -E3MOM 9’_5REPS @85% 5. ACC 3X…
WARM-UP A. AMRAP 6’ 1’ ROW 20 SHOULDER TAPS 5 INCHWORMS 10 HOLLOW-ARCHES 10 REV LUNGES B. AMRAP 6’ 5 BSQ @INC W TO 60% 5 PULL-UPS STRENGTH BSQ_E90” 6X3 @80% WOD_FOR TIME_TC:17’ 500/400M ROW 50 THRUSTERS @BB 40 T2B 500/400M ROW 25 THRUSTERS @BB 20 T2B 500/400M ROW (B: KB THRUSTERS, HOLLOW-ARCHES…
W-U_2X FOR EXTRA QUALITY WORK!!! -8 RING ROWS -8/8 DEAD-BUGS (SQUEEZE YOUR ABS! PRESS YOUR LOWER BACK INTO THE GROUND!) -8 KIPPING RING DIPS (OR JUMPING RING DIPS) -8/8 DONKEY-KICKS (WITH STABILE SPINE! SQUEEZE YOUR ABS!) THEN BB W-U FOR CLEAN & JERK 1.WL-CLEAN & JERK TC:12’ -DAILY 1RM (SQUAT CLEAN & SPLIT JERK) 2.WOD…
