A) 3 sets of:
– 10 muscle snatches @empty bar
– 6 lateral down-up
– 6 body saw
– 6/6 clamshell @miniband at knees
– 10 jumping squats
– 6/6 lying miniband hamstring curls
B) EMOM 4′
3 Power Snatches @60%
/Rest 1’/
EMOM 3′
3 Power Snatches @72%
C) 150 DUBS for time
*Every break : 6*9m Shuttle Run
/ scaled: practice 
/
D) 200m Bearhug SB Carry
@heavy pls
E) 3x max hollow hold
/ 1’30” rest btw /
Warm up: Gymn+mobility Last Training in 2022 100 jumping jack 100 push up 100 air sq 100 russian swing 100 mountain climber 100 box jump over / box step 100 bench row w. plate 100 sit up 100 good morning w. plate 100 cal cardio 100 gtoh w. plate 100 lunges 100 du /…
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…
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…
1. SMR + Shoulder Mobility /T-spine extension, shoulder- hip extension/ https://youtu.be/wW-GAz2CTCM 2. 2 sets: * 5/5 Face up chinese plank + knee raise * 10 Hand release push- ups * 10/8 Cals row * 8 Shoulder taps in HS hold or Push- up hold pos. 3. EMOM 10′ Odd: 30 m Farmer Carry @moderate weight…
A) 3 sets of: – 1/1 TGU – 10 banded pull aparts – 20″ plank w/ alt leg raises – 1′ easy biking B) Work up to heavy single Shoulder Press then, 5×1@90% C) E20″ for 8′ – 12 sets Odd) 3 strict pull-ups Even) 15 DUBS D) EMOM 15′ – 5 sets 1) 40″…
1 Week: day 6-7 A: 3rds 10/10 split sq 5 hand climb 20 mountain climbers 100 du / 200 simple B: Every 5 min x6 500 m row / 5 run 12 alt dumbell c&j 22,5/15 / 17,5/10 kg 12 jumping lunges 12 push up 12 hollow rock C: 4 rds 10/10…
