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_TNG
@50-55-60-65%
E2MOM 6’
-2PC+1PJ_NO TNG
@75-75-80%
3.DEF. CLEAN PULL
-E2MOM 6’_3REPS
@105% OF 1RM PC
4.FR SQ @EXPLOSIVE CONCENTRIC PHASE!
-E3MOM 9’_7REPS
@70%
5.ACC_
REV TABATA
-PARALETTE L-SIT FLUTTERS
A) gymn + amrap 6′ 6 alt. scorpions 6/6 1 legged RDL @easy KB 12 hanging knee raises 6m bear crawl B) 100 empty bar thrusters * every break: +5 reps thrusters (U can ‘rest’ only OH pos.) C) E30″ for 15′ – 10 sets 1) 1-2 rope climb asc. (rx:legless) 2) 6 ring dips…
1. Activation / 3 rds. * 15 Bench Presses @just barbell * 250m row * 10 Stiff leg deadlifts @db DB 2. Gymnastics / 3 rds. / 1’30” rest btw. rds. * 10 unbroken strict pull-ups * 6 unbroken ring dips / box 3. Back Squat Find your heavy single in 12 min, Then 3×3 @80%…
SMR+ General warm-up + Mobility A. 3 sets : 8/8 cossack squats 16 deadbug 8/8 single-leg hip thrusts B. Strength – Barbell Box step-up (back rack position) 4 x 8/8 @ increasing weight – 60″-90″ rest btw. sets – Romanian Deadlift 3 x 10 @ same weight C. Amrap 12′ 2-4-6-8-10..etc reps of:…
HOMEBODY 55. NAP A: Mobility Gymn 10′ B: Emom 30′ 40″/20″ Overhead lunge Upper back superman Deck squat Copenhagen plank (L) Reverse snow angel Copenhagen plank (R) C: Accessory 3×10/30″ Reverse flies @bent over 3×20″/20″_20″ Star side plank
SMR + General warm-up + Mobility A. 3 sets : 5/5 Single-arm KB OH sit-up + press 8/8 Single leg hip thrusts 20″ superman hold B. Lifting – Clean & Jerk Empty BB warm-up then, ~ Go every 2 minutes: 10-8-6-4-2 reps of: Clean & Jerk @ increasing weight in each round ~…
SMR & GYMNASTIC & MOBILITY A: 3 rds 50 mountain climbers 50 high knee simple under 10 get up jhonnie B: BB warm up „The Hammy” 1000 m row 7 sq clean and jerk 15- 60 kg, or du kb, CT: 14 sq wall/slamball clean and jerk 6-15 50 push up 7…
