1. General Warm- up + 2 sets
* 5 Jumping Back Squats @3″ down @barbell
* 8 Alt. Curtsy Lunges
* 8/8m Lateral Monster Walks
2. Back Squat / 1’30” rest btw sets
* 4×4 @80%
3. For Time / 2×22.5/15 / TC: 15′
* 50 DB Walking Lunges
* 30 HSPU
* 40 Front Rack Walking Lunges
* 20 Def. HSPU
* 30 OH Walking Lunges
* 10 Strict HSPU
4. Stretching Together
1. W-U (0-14’) A. STRETCHING 5’ – LAYING HAMS STRETCH – TWISTED CROSS STRETCH – FROG – BOX/WALL LATISSIMUS WITH PVC B. AMRAP 4’ 10 PRISONER SQUATS 10 WALL ANGELS 10 SCAPULAR PULLS C. AMRAP 5’ 10 ALT REV LUNGES 5 WB 5 RING ROWS 5 BOX JUMPS 3 STRICT PULL-UPS 2. STRENGTH (16-30’)…
1. 2 sets: – 10 cossack squats – 30″ plank hold – 24 glute bridge march 2. Running – easy tempo 400m, then – 2x 800m / 2′ min rest btw 3. Work up to heaviest set of DT / no unbroken/ in 15 min – 12 DL – 9 Hang Power Clean – 6…
WEEK 4 DAY 3 WU.: 90” CARDION THEN, 2 RDS OF 5/5 SHINBOX HIP EXTENSION + SWITCH 5/5 SINGLE LEG HIP THRUST MARCH 10 MIDDLE SPLIT WITH KNEE BANDS A.: EMOM 10’ 1 HANG POWER SNATCH + 1 HANG SQUAT SNATCH + 1 OVERHEAD SQUAT B.: 4 SETS DEFICIT SNATCH GRIB DEADLIFT 31X1…
Week 1: day 6-7 Wu: 3 min rope jump 2 rds: 10 walking lunges 10 pvc pass through 10 squats 10 hrpu A: Partner Party 10 rds: 15 cal row 15 wall ball 8 rds: 12 dumbell thruster 16-22,5 / 10-15 kg 12 push up 6rds: 14 cal row 14 front rack…
1. Warm-up and SMR + 2x 5 rep: Foam roller prayer stretch https://youtu.be/lAy0VUob078 2. 2 sets: * 4/4 slow single leg hip thurst @without weigth * 4 Deep squat muscle snatch @bb * 4 Sots press @bb * 4/ 4 Slow box step @40/50cm Then, 2 sets: 2 Muscle snatch + 2 Tall drop snatch @50% 3….
A) amrap 7′ /easy/ – 4 scorpions – 8 toe touches in push up pos – 12 banded ohs – 6/6 SL glute bridges – 4* 4 hollow rocks + 1 get up johnie B) max rep strict HSPU ,then 4×80% C) Daily heavy OHS in 12′ ,then 4x2x85% D) For Time: 5-4-3-2-1 rope climbs…
