A) gymn + 3 x
– 10m tiger walk
– 10 sit ups
– 5 get up johnie
B)E30″ for 30′ – 10 sets
1) 5 HSPU (rx:strict)
2) 5/3 cal row
3) 5 burpees
4) 5 slam ball over the shoulder @heavy
5) 5 cal ski
6) 5 cal assbike
C) 5×5 Back squats, climbing
SMR & GYMNASTIC & MOBILITY A: 3 sets 10 stand to squat 10 hang muscle snatch 10 jump ohs with pvc B: Snatch rx: squat sc/ct: power in 1 min Every 10 sec 1 sq snatch only bb 30’rest in 1 min every 15 sec 1 sq sn +5-10 kg 30’rest in 1 min…
SMR+ General warm-up + Mobility A. 3 sets: 8/8 KB halos @ light weight 12 Hollow rocks 20″ HS hold at wall B. Gymnastics – HS walk 4 x max distance / 60″-90″ rest btw. attempts OR practice C. Lifting – Push Press / Bent over row Empty BB warm-up, then: EMOM 6′ 4 reps…
SMR & GYMNASTIC & MOBILITY A: 3 sets x 2 min 1 set: max reps hand climb+snow angel 2 set: max reps alt hip thrust 3 set: max reps alt one leg burpee B: Friday strenght 3-4 sets in 10-12 min 6-10 pause bench press 313 choose weight focus in technique 6-10 pause…
SMR + General warm-up + mobility A. 3 sets: 8/8 Half kneeling KB press @ light weight – 8/12kg 8/8 Cossack squats w/ KB in goblet hold 20″ HS hold B. Lifting: Clean & Jerk , Hip thrust Empty BB warm-up.. then: 1.C&J Emom 8′ 1 Squat Clean + 2 Jerks @ increase weight every…
1. Activation: Tabata Style / No rest between sets A. Alternating reverse lunge @15/10 DB behind neck B. Alternating V-up 2. Gymnastics / 4 rounds / 1 min rest between sets * 3 Bar Muscle- ups / banded / box * 3 Strict Handstand push- ups / Pike push- ups * 10 Weighted abmat sit-…
SMR+ General warm-up + Mobility A. 3 sets: 8 Cuban Press @ 2 x 1,25kg plate (https://www.youtube.com/watch?v=XpcOM9Np9LQ ) 8/8 Bird Dog 8/8 Cossack Squats B. Lifting – Snatch Warm-up with empty BB…. then, Emom 8′ 1 power snatch + 2 hang power snatch @ increase weight after every 2 rounds Snatch Pull – 3×3 @100% of 1RM …
