2022.02.05. – szombat- vasárnap

A) work thru: – 20 arch rocks – 20 deadbugs w/smr squeeze – 30 reps each: high knee run, butt kickers, jumping jacks – 20 jumping squats – 10/10 paused clamshell B) Work up to heavy triple Front Squat then, 3×3@87,5% C) 100 HSPU for time *Every break: 10 Burpees (Scaled: E20″ for 10′ – 30…

A) 2 sets of: – 12 calf raises – 12 tibial raises – 20 high knee run – 12 deadbugs – 10/10 SL bnd goog mornings – 10m Reverse Bear Walk B) Max high jump (over PVC pipe) ,then 4x8x80% C) Daily heavy Deadlift in 15′ ,then 4x2x85% D) 100/80 Push-ups for time *EMOM (inc….

1. Upper Body Act. / 2 sets – 5 straight arm band lat pulldowns – 5 tall kneeling band rows – 5 tall kneeling face pulls 2. 3 sets / 1’30” rest btw sets – hold pull up pos. for 10″, then – max rep strict ring dip 3. 4 rounds for time / 1…

Wu:gymn+ mobility 3 rds 6/6 tempo single leg deadlift 311 6 hindu push up 12/12 windmill   A: Practice (Peg board, hspu, butterfly kipping pull up, hswlk, hspu,) B: 5x 3 push jerk (focus on tecnik)   C: Short 5 rds 200 m row 5 squat clean 40-60 / 20-40 kg 10 ttb   D:Emom…

A) 4 sets of: – 8 steps tiger crawl – 8 calf raises – 8 tibialis raises – 8 banded good mornings – 15″ wall sit B) E2′ for 10′ – 5 sets 2 Deadlifts immediately into 9 High Jumps over the pipe @85% C) 20-18-16-14-12-10-8-6-4-2 reps for time of :  – dual DB Floor…

A) AMRAP 5′: – 10 90/90 – 10 scap pull ups – 5m tiger walk – 10 glute bridges B) Work up to heavy single Push Jerk then, 5×1 @90% C) EMOM 9′ – 3 sets 1) 9 strict pull-ups + 4 alt. pistols 2) 6 strict pull ups + 6 alt. pistols 3) 3…