2021.05.20. – CSÜTÖRTÖK

CROSS  SMR + General warm-up + Mobility A.  3 sets:  10 wall facing OH squat @ pvc 8 Cuban press @ 2×1,25 plate ( https://www.youtube.com/watch?v=XpcOM9Np9LQ ) 20 alternating shoulder taps in tiger position   B. Lifting – Snatch  Empty BB warm-up … then,  Emom 5′  1 snatch deadlift + 1 power snatch + 1 hang power snatch +…

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…

A. GYMN+MOB   B. EMOM 9’: 30” SKATER JUMPING; 30” HOLLOW HOLD; 30” HIGH HIPS HOLD IN SPIDER POSITION   C. FOR TIME TC20’: 100/80/60/40/20 JUMPING  25/20/15/10/5 OVERHEAD SIT-UPS 25/20/15/10/5 DEADLIFTS THEN 3’ REST AND GO TO D.   D. FOR TIME: 21-18-15-12-9-12-15-18-21 G2OH; SEATED LEGS RAISES (CLOSED, EXTENDED LEGS)

SMR + General warm-up + Mobility  A. 3 sets:  16 deadbug 8/8 Half kneeling KB halos 8 Tempo goblet squat {2201} @ KB    B. Lifting – Snatch  Empty BB warm-up +  Emom 8′  1 snatch pull +1 power snatch + 1 hang power snatch @ increase weight every 2 rounds  rest 2′  Amrap 3′…

CROSS SMR + General warm-up + Mobility A. 3 sets:  10 PVC pass through 10 wall – facing squat  10 scapula pull-up  10/10 alt. arm – leg raises in superman pos.   B.  EMOM 12′ – 4 sets 15″-20″ wall sit + 15″-20″ plank hold  5 Snatch grip DL + 5 Power Snatch + 5…

CROSS SMR + General warm-up + Mobility  A.  2 sets 1′ easy cardio machine  15 scapula pull-up  10/ 10 bent over snow angel @ 1,25kg plate ( https://www.youtube.com/watch?v=dvQ8NqHvkyA )    B. Gymnastics Strength  Strict Pull-up / Banded strict pull-up / Box assisted pull-up / Ring row  Amrap – 1 ( stop right before you feel like failing…