2022.03.04. Péntek

  Warm up: Gymn+mobility 3 rds 8/8 one leg rdl 10 shoulder taps hspu/push up position 8 wall squat 10 scapula pull up   A: Power 2 E2om x5  – 6-10 strict pull up – 2-4 muscle snatch 60-70 %   B: Kettlebell Butiq 4 rds 6/6 one arm thruster 8/8 one arm swing 10 burpee…

Week 3: day 19 Wu: 3 rds 6 cossack squat to thoracic rotation 30 sec mountain climbers 8 behind head lift offs 30 sec plank rotation   A:E3mom x 4 8/8 kb front rack bulgarian sq 25-45 hamstring curls w band 1-6 bar/ring mu   B: Furkó 5 rds 3 clean & jerk (60-65%) 200 m run…

WEEK 3 DAY 5 WU.: 90″ CARDIO THEN, 2 RDS OF 30” SUPINATED PASSIVE HANG 10 DB PULL OVER @2-3” HOLD 5/5 SPLIT STANCE PRESSING WINDMILL   A.: EVERY 2 MINS X 6 SETS 1 CLEAN LIFT OFF 2 CLEAN PULL 3 POWER CLEAN 4 HANG POWER CLEAN   B.: FT_TC 10’ OPTION 1 8…

Week 6: day 39 Wu: 3 rds 6/6 tempo single leg deadlift 311 6 hindu push up 12/12 windmill 6 muscle clean+jerk   A: E2mom x5 5 Front squat ( 70%+) 6-10 strict c2b   B: DT Run 5 rds 1 round DT : 40-70 kg / 20-50kg  (basic: double kettlebell) 12 deadlift  9 hang…

Week: 2 : day 12 Wu: Gymn 3rds 8 downward dog 8/8 half kneeling wall rotations 8 goblet squat plate press 8 bb power snatch   A: Power Snatch 7 rds: power sntach + hang power snatch (+ oh squat rx ) 60-75%   B:  30harminc For time: 30 box jump over 30 pull up / 45…

1. W-U (0-12’) A. STRETCHING 4’  @