A) with easy pace:
– 20 lying pvc W to Y
– 20 hollow rocks
– 10 candlestick roll to pistols
– 20 jumping lunges
– 20″/20″ SL glute bridge hold
– 30 alt toe touches in push up pos
B) E2′ for 10′ – 5 sets
– 9 – 13 strict HSPU
– 8 Ring Face Pulls
C) E2′ for 12′ – 6 sets
1-3.) 3 OHS @70-75-80%
4-6.) 2 OHS @85-90-95%
D) AMRAP 8′
1,2,3… reps of:
– T2B
– WB (x2)
Warm up: Gymn + mobility 3 rds 1 min simple under 30 sec mountain climber 10 dead bug 10 bird dog A: Power 6 E2mom x6 – 6-12 deficit push up ( rx +weight) – 10-14 barbell back lunges B: Triple 3 rds 20 Am swing 16-24 / 8-16 kg 30 sit up …
Week 3: day 16 Wu: 3 rds 5 hand climb 6 cossack squats 7 scapula pull up 8 shoulder tap hspu position A: Snatch 5x 2 Power + 2 hang (rx squat snatches) 60-70%+ focus technik B: Cuppykka 2 rds 20 du kb push press 16-20/8-12 80 du /120 simple 2 rds 15…
A) amrap 6′ /easy/ : – 10 crab &reach – 6 hip flow – 10m tiger crawl – 6 snow angel B) Work up to heavy single Power Snatch then, 4×1 @90% C) For Time: 10-9-8…1 dDB Hang Cluster 1-2-3…10 Slam Ball Shot / or cal Ski (x2) or GHDSU / TC:12′ D) 3 sets…
1. Clean Act. / 2 sets – 4 banded clean pull @pvc – 6 tall muscle cleans – 6 tall squat clean 2. Work up to a max of the following complex in 15-18 min. – 2 hang squat cleans + 1 squat clean 3. 3 sets – 8 box jumps – 4 clean pulls @100% –…
1. 2 sets: – 6 band OH squats – 6 bent over rows @snatch grip – 6 snatch high pulls – 6 muscle cleans 2. Find your daily max in 15 min – 1 Power Snatch + 1 High Hang Power Snatch + 1 Low Hang Power Snatch 3. 3 rounds for time – 400m…
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 10 deadlift 60-110 / 35-70 kg 5 shoulder press (climbing) 50 du / 100 simple B: NégyszerNégy néha öt 5 x 4 min 200 m run 8…
