2022.02.03. – CSÜTÖRTÖK

Warm Up: Gymn+ mobility A. 3 sets : 12 Dead Bug  10/10 m Monster Walk Fronth and Back 40 sec Plank Twist   B: 10 min Technik double under, pull up, handstand walk, hspu, bar-ring mu   C: Abriktolós 4 rds 12 dumbell snatch 30/22,5 Basic:20/10  10 ttb 8 power clean 60/40kg 40/25 6 power jerk   D:…

1. General warm- up + T-spine extension + 2×5 Shoulder ext. + 2 rds. * 6/6 RDL @easy KB * 7/7m Lateral monster walks * 6/6 Lateral jumping steps @40/50cm https://youtu.be/hp3wdAClSdo * 10 Barbell Z-presses 2. Front Squat / EMOM 6′ * 4 reps @75-80% 3. For Time 2 rounds * 25 Deadlifts @70/50 or db…

A) 2 sets of: – 20 jumping jacks – 10 deadbugs – 10 alt supermans – 10 air squats – 10 glute bridges B) EMOM 45′ – 5 sets 1) 1 round run (corridor) 2) 10 Down-up Box Step Overs 3) 10/8 c rowin’ 4) 12 empty bar Thrusters 5) 45″ SU’s 6) 60 L-sit…

2 Week: day 13-14   A: 3 sets 20 m tiger walk 10 ring row 5 down up   B: For time 3 sets 50 wall ball 9/6kg 40 du 30 dumbell  alt snatch 22,5 / 15 kg 20 pull up / Ring Row ( 30 ) 10 burpee box jump 5 man makers 22,5…

1. SMR + 2 sets * 15 Slow Banded Lat. Pull Downs * 10 Toe Touches in Push- up Hold * 10 Alt. V-ups * 10 High Knees + 10 Jumping Jacks 2. For Time / TC: 25′ * 8-16-24-32-24-16-8 @9-6 * 4-8-12-16-12-8-4 Shuttle Run @15m * 1-2-3-4-3-2-1 Rope Climbs 3. Acc. Work / 3…

Week 2 : day 9 Wu: Amrap 7′ 10 bird dog 15 hamstring curls w. band 60 sec front rack therapy 5 bb squat clean   A: Squat clean + hang squat clean 7 rds 60-75%   B: Ausscchh 5 rds 8-12 heavy dumbell snatch 30-35/ 20-25 / choose weight 16 deficit push up 32 jump…