A) 2 sets of:
– 14/14 clamshell
– 20 hollow rocks
– 20 alt supermans
– 14 air squats
– 14/14 SL calf raises
B) E2′ for 14′ – 7 sets
5 Deadlifts immediately into
7 High Jumps over the pipe
@65%
C) EMOM 8′ – 4 sets
Odd) max reps rope climb (goal:8+)
Even) rest
D) 200m SA KB Front Rack
Walking Lunges for time
(change anyhow)
*EMOM (inc. 0:00) : 7 V-ups
@12/8kg
E) 3 sets of :
– 20 banded pull aparts
– 10/10 banded external rotations
Wu: gymn+mobility 3 rds 30 sec jumping jack 10 bird dog 30 sec mountain climber 10 dead bug A: Strenght + Lunge 14-12-10-8-6-4-2 strict pull up/ring row x 1,5-2 Every rds 50 du /100 simple 28-24-20-16-12-8-4 deficit push up / woman push up B: Szeretteinkert 2 buster (double dumbell16-22,5 / 7,5-15 kg) 40 weight…
1. General Warm- up + 2 sets * 5 Snatch High Pulls * 5 Muscle Power Snatches * 5 OHS * 5 Squat Snatches 2. Squat Snatch * EMOM 3′ 3 TNG Snatches @65% 1 min rest * EMOM 3′ 2 TNG Snatches @70% 1 min rest * EMOM 4′ 1 Snatch @80% 3. AMRAP…
2 week: 10 day A: 3 rds 30 mountain climbers 20 m bear walk 10 thruster barbell btn in snatch grip 5 / 5 box step btn barbell B: E2mom x4 1 hang power snatch + 1 power snatch + 1 snatch high pull + 1 power snatch x 2 55-60-65-70 % C:…
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) WU + 5′ easy banded partner run B) ‘Easter Twister’ AMRAP 30′ /in pairs/ a) 18m bunny hops b) wall sit a) 9 medball squat clean wall ball b) plank a&b) 200m running @medball a) 36 russian twists b) deadhang a) 18m OHWL b) reverse plank a&b) 200m backward running @medball C) partner stretching
WEEK 6 DAY 2 WU.: 90” CARDIO THEN, 2 RDS 6 REPS BANDED SHOULDER FLEXION *5” RAISE INTO THE STRETCH PIS. + 2-3” HOLD 5/5 FORWARD SHOULDER WALL CIRCLES *SLOW 5/5 KB WINDMILL @EASY 10 KB SDLHP @EASY A.: 3 SETS 1 PUSH PRESS *REST ON EACH REP AT SHOULDER – NO TOUCH…
