2021.08.24. Kedd
1. 3 rds
* 10 Alt. rev. lunges @bb
* 10 V-ups
2. Find your NPR Jerk in 15 min,
then Max effort reps in 2 min @85%
3. For Time
* 21 DB Thrusters
* 21 Burpee box jump overs
* 15..
* 15..
* 9
* 9
Kapcsolódó bejegyzések
2021.12.03 Péntek
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…
2021.08.06. Friday
1. Activation / 3 rds. * 20 hollow rocks * 20 arch rocks * 8/8 kneeling strict presses @ easy KB 2. Gymnastics / EMOM 10′ Odd: 7/10 Kipping HSPU Even: 7/10 C2B 3. Push Jerk in 8 min Find your heavy daily rep / Not Max WEIGHT !!! 4. For Time * 12 DL…
2021.01.23. – SZOMBAT
A.: 5’ Amrap 6 Half burpee step 8 Scapula push up 6 Tuck Jumps 12 Glute Bridge B.: 3 rds 20 Goblet Cossack squat 18 Frog Bridge 12/12 Single Arm Overhead Reverse Lunge 40” Plank with Alternating Leg Raise *20-25” rest btw. C: 15’ Emom 45” work /15” rest Bridge with Alternate Leg Raise Air…
2021.09.10 – PÉNTEK
SMR + General warm-up + Mobility A. 3 sets: 10 wall facing OH squat @ pvc 10 upright row @ 2x 2,5kg plate 12 alternating shoulder taps in tiger position B. Lifting – Squat Snatch , BSQ Empty BB warm-up .. then; 1. Squat Snatch Emom 6′ 1 squat snatch + 2 hang squat snatch @ increasing weight…
2021.02.05. – PÉNTEK
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…
2021.03.10 – SZERDA
CROSS SMR + General warm-up + Mobility A. 3 sets: 10 Snow angels in wall sit ( https://www.youtube.com/watch?v=aZN5dU7Illc ) 5 Inchworm 5 Clean high pull + 5 Muscle clean @ empty BB B. Lifting – Clean 2 x Emom 4′ @ + 1 movement each minute: Minute 1: 1 Deadlift + 1 Power Clean + 1 Hang Power Clean…